Week 3 - Day 4

Drill 1: Supine Hip Shifts with Rib Control

Setup

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

Instructions

  • Exhale and shift one hip slightly higher than the other.
  • Inhale and return to neutral.
  • Switch sides and repeat with control.
Sets: 2–3
Reps: 8–10 per side
Breath: Exhale to shift, inhale to return
Rest: As needed

What to Feel

  • Subtle hip motion with rib stability
  • Smooth, controlled shifts

What to Avoid

  • Losing ribcage and pelvis control

Red Flags

  • Pain or discomfort in hips or spine

Regression

  • Perform smaller shifts to improve control.