Week 4 - Day 3
Spinal Control and Hip Mobility
Drill 1: Cat-Cow with Rib Expansion
Develop spinal flexion and extension with breath control.
Drill 2: Seated Posterior Pelvic Rocking
Enhance awareness of pelvic motion in seated positions.
Drill 3: Supine 90-90 Rib Shift with Breath
Build rib and pelvis coordination while breathing.
Drill 4: Wall Supported Deep Squat Hold with Reach
Increase squat stability with rib and pelvis awareness.
Drill 5: Supine Spine Twist with Breath
Improve thoracic rotation with controlled breath.