Week 4 - Day 2

Drill 2: Supine 90-90 Leg Lowering with Breath

Setup

  • Lie on your back with hips and knees at 90 degrees.
  • Arms resting by your sides.

Instructions

  • Inhale to prepare.
  • Exhale and slowly lower one leg toward the floor while maintaining rib control.
  • Inhale to return to starting position and alternate sides.
Sets: 2 – 3
Reps: 8 – 10 per side
Breath: Exhale to lower, inhale to return
Rest: As needed

What to Feel

  • Core engagement while maintaining rib control
  • Smooth leg motion with minimal arching

What to Avoid

  • Arching the lower back

Red Flags

  • Pain or discomfort in lower back

Regression

  • Limit the range of motion for better control.