Week 3 - Day 2

Drill 2: Supine Marching with Core Control

Setup

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

Instructions

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

What to Feel

  • Core engagement and rib stability
  • Smooth, controlled leg movement

What to Avoid

  • Arching the lower back

Red Flags

  • Pain or discomfort in the lower back

Regression

  • Perform with feet closer to the floor for reduced intensity.