Week 2 - Day 5

Drill 4: Supine Marching with Pelvic Control

Setup

  • Lie on your back with knees bent, feet flat.
  • Hands resting by your sides or on lower ribs.

Instructions

  • Exhale and lift one knee toward the chest while maintaining rib and pelvis control.
  • Return to starting position and switch sides.
Sets: 2 – 3
Reps: 8 – 10 slow reps per side
Breath: Exhale during lift, inhale to return
Rest: As needed

What to Feel

  • Core and pelvis control with smooth leg motion.

What to Avoid

  • Arching the back or losing pelvic control.

Red Flags

  • Pain or discomfort in the hips or low back.

Regression

  • Limit leg lift height if needed.