Week 2 - Day 4

Drill 4: Supine Hip Shifts with Rib Stability

Setup

  • Lie on your back with knees bent, feet flat.
  • Arms resting by your sides or on ribs for feedback.

Instructions

  • Exhale and gently shift the pelvis side to side.
  • Keep ribcage and pelvis aligned throughout.
  • Return to center after each shift.
Sets: 2 – 3
Reps: 8 – 10 slow reps per side
Breath: Exhale during shift, inhale to return
Rest: As needed

What to Feel

  • Subtle control through hips and core.

What to Avoid

  • Losing rib control or over-shifting.

Red Flags

  • Pain or discomfort in the hips or low back.

Regression

  • Limit range of motion if needed.