Posture is Key for Speed
(page 2 of 4)
1/ Dead Bug Variation
Purpose: Focus on setting a neutral position with your pelvis and your rib cage and then maintain that static motor control as you challenge it with an upper body movement.
• Start lying on your back and then reach your fingers and soles of your feet toward the ceiling so that your arms and legs are perpendicular with the ground.
• Slow and controlled lower your opposite arm and opposite leg so that the are just above the ground.
• Make sure nothing in the torso position changes and then return to the start position.
• The arm and leg remaining in start position should also not move while the reaching limbs are in motion.
Tweak down: Bend the knees to shorten the lower body lever arm and reduce the intensity.