Week 3 - Day 5

Drill 4: Wall Supported Marching with Rib Control

Setup

  • Lie on your back with feet on the wall, knees at 90 degrees.
  • Arms resting by your sides.

Instructions

  • Exhale and gently press your heels into the wall.
  • Lift one foot slightly off the wall while maintaining rib control.
  • Return to starting position and alternate sides.
Sets: 2 – 3
Reps: 8 – 10 slow reps per side
Breath: Exhale to lift, inhale to return
Rest: As needed

What to Feel

  • Core activation 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 smaller marches to reduce intensity.