Week 2 - Day 1

Drill 4: Supine 90-90 Leg Lowering

Setup

  • Lie on your back with hips and knees bent to 90 degrees.
  • Arms resting by your sides or placed gently on your ribs.

Instructions

  • Exhale and slowly lower one leg toward the floor.
  • Keep the opposite leg and pelvis stable.
  • Inhale to return to the starting position.
  • Alternate sides with control.
Sets: 2 – 3
Reps: 8 – 10 slow reps per side
Breath: Exhale to lower, inhale to return
Rest: As needed

What to Feel

  • Core control and stability.
  • Smooth leg movement without pelvic shifting.

What to Avoid

  • Arching the lower back or losing core engagement.

Red Flags

  • Low back pain or instability.

Regression

  • Lower legs less if maintaining control is difficult.