Brace on your back

Dead Bug

On your back. Ribs down. Opposite arm and leg reach away. Your belt line stays quiet.

Hunter: This looks silly. It is how I keep a brace I can take to a squat. I do not skip it because it is not a barbell.

Cues

Low back pressed toward the floor. Not jammed. Quiet.
Arms up. Knees over hips, shins level.
Reach one arm and the opposite leg toward the floor. Slow.
Exhale as you reach. The belt line does not arch.
Return. Switch. That is one each side.

Setup

Floor or mat. If your back peels up, shorten the reach. A smaller move that stays quiet beats a big move that turns into a sit-up.

Where it sits in First Gym

Day 2 of the 3-day plan ends here after lunges. 3 sets of 8-10 each side. Then you leave. Log the reps. This is not a plank contest. It is a brace you can repeat.

If something feels sharp

Stop. Tell a parent or coach. This page is coaching, not a clinic. Pick a shorter reach next time if the quiet back is the problem.

Common misses

Rushing. Arching to make the set look bigger. Reaching both legs at once when you cannot own the opposite pattern. Also: holding your breath the whole set.

FAQ

Hands on a wall?

You can press the wall above you if that helps the ribs stay down. Log it the same.

Log dead bugs in the free Vitality Engine. Count each side. Keep the name honest.

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