Week 4 - Day 1

Drill 3: Hooklying Rib Expansion with Marching

Setup

  • Lie on your back with knees bent, feet flat.
  • Hands resting on the sides of your ribs.

Instructions

  • Inhale deeply, expanding the ribs.
  • Exhale and lift one knee toward your chest 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 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.