Week 2 - Day 2

Drill 1: Quadruped Reach with Rib Control

Setup

  • Start in a quadruped position, hands under shoulders, knees under hips.
  • Maintain a neutral spine with ribs aligned.

Instructions

  • Inhale to prepare.
  • Exhale and slowly reach one arm forward while maintaining rib control.
  • Return to the starting position and alternate sides.
Sets: 2 – 3
Reps: 8 – 10 slow reps per side
Breath: Exhale during the reach, inhale to return
Rest: As needed

What to Feel

  • Stability through the ribs and core.
  • Smooth, controlled motion with no rib flaring.

What to Avoid

  • Losing rib control or arching the lower back.

Red Flags

  • Pain or discomfort in the shoulders or low back.

Regression

  • Reduce range of motion if control is difficult.