Week 3 - Day 1

Drill 3: Supine Diaphragm Reset with Reach

Setup

Lie on your back with knees bent, feet flat on the floor.
Arms reaching toward the ceiling.

Instructions

Inhale to prepare.
Exhale and reach both arms toward the ceiling, feeling ribs flatten.
Inhale and return to the starting position.

Sets: 2–3

Reps: 8–10 reps

Breath: Exhale to reach, inhale to return

Rest: As needed

What to Feel

Core engagement and ribcage control
Smooth, controlled arm reach

What to Avoid

Flaring ribs or arching the lower back

Red Flags

Pain or discomfort in the shoulders or lower back

Regression

Perform with knees supported by a pillow.