Week 1 - Day 5

Drill 4: Supine Marching with Rib Control

Setup

  • Lie on your back with knees bent, feet flat on the floor.
  • Arms resting by your sides or palms on your lower ribs.

Instructions

  • Exhale and lift one knee toward your chest.
  • Maintain rib and pelvis control throughout.
  • Lower the leg back to the floor with control.
  • Alternate sides.
Sets: 2 – 3
Reps: 8 – 10 slow reps per side
Breath: Exhale to lift, inhale to lower
Rest: As needed

What to Feel

  • Core engagement and rib stability
  • Smooth, controlled leg movement

What to Avoid

  • Arching the low back
  • Losing control of pelvis and ribs

Red Flags

  • Low back pain or discomfort

Regression

  • Perform the drill with feet closer to the floor for reduced intensity.