Week 5 - Day 5

Drill 4: Hooklying Rib Expansion with Marching

Setup

  • Lie on your back with knees bent, feet flat on the floor.
  • Hands resting on ribcage.

Instructions

  • Inhale deeply, feeling ribs expand laterally.
  • Exhale and lift one foot off the floor, maintaining rib control.
  • Return to starting and alternate sides.
Sets: 2 – 3
Reps: 8 – 10 slow reps per side
Breath: Inhale to prepare, exhale to lift
Rest: As needed

What to Feel

  • Core and rib engagement
  • Controlled movement with breath

What to Avoid

  • Arching the back or losing core control

Red Flags

  • Pain or discomfort in the lower back

Regression

  • Perform smaller marches to maintain control.