Purpose
- anti-rotation work on all fours: reaching with one arm and the opposite leg
tries to twist you, and the job is staying square
- the lightest loading in the trunk roster, which makes it the place to learn
holding position before anything heavy asks for it
- like a dead bug, the demand comes from the changing lever rather than from a
static hold
Execution
Kneel on all fours with your hands under your shoulders and your knees under
your hips. Set your back flat and your head in line with your spine.
- reach one arm forward and the opposite leg back until both are straight
- keep your hips square to the floor rather than letting one rotate up
- hold the extended position for a beat
- return to all fours under control
- alternate sides each rep
If your hips rotate as you reach, shorten the reach rather than the set.
Purpose
- anti-rotation work on all fours: reaching with one arm and the opposite leg
tries to twist you, and the job is staying square
- the lightest loading in the trunk roster, which makes it the place to learn
holding position before anything heavy asks for it
- like a dead bug, the demand comes from the changing lever rather than from a
static hold
Execution
Kneel on all fours with your hands under your shoulders and your knees under
your hips. Set your back flat and your head in line with your spine.
- reach one arm forward and the opposite leg back until both are straight
- keep your hips square to the floor rather than letting one rotate up
- hold the extended position for a beat
- return to all fours under control
- alternate sides each rep
If your hips rotate as you reach, shorten the reach rather than the set.