Week 2 - Day 3

Drill 1: Hooklying Pelvic Clocks

Setup

  • Lie on your back with knees bent, feet flat on the floor.
  • Hands resting on your pelvis for feedback.

Instructions

  • Inhale to prepare.
  • Exhale and slowly tilt the pelvis forward and backward.
  • Move gently as if tracing a clock face with your pelvis.
Sets: 2-3
Reps: 8–10 slow rep
Breath: Exhale during movement, inhale to return
Rest: As needed

What to Feel

  • Smooth, controlled motion through the pelvis.

What to Avoid

  • Jerky or forced movements.

Red Flags

  • Pain or discomfort in the low back.

Regression

  • Reduce range of motion if needed.