Week 5 - Day 1

Drill 5: Supine Marching with Core Control

Setup

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

Instructions

  • Inhale to prepare.
  • Exhale and lift one foot off the floor, maintaining core stability.
  • Inhale to return 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 control and 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.