Dead Bug progressions

What to look for:

• Feet/arms around shoulder width apart
• Body in alignment
• Lower back pressed into the floor
• No extension through lumbar
• Working leg fully extended
• Ribcage down
• Exhale fully

Plank progressions

What to look for:

• Feet around shoulder width apart
• Body in alignment
• Slight pelvic tuck
• No extension through lumbar
• Legs straight
• Ribcage down

Coaching cues:

• “Keep the lower back pressed into the floor”
• “Don’t let your back arch”
• “Imagine you’re about to be punched in the stomach”
• “Pull the elbows down towards the hips”

When to:

• Regress: If client is unable to maintain positioning consider reducing the time/reps or exercise difficulty.
• Progress: When the client demonstrates efficiency for multiple sets, the coach may decide to progress the movement.

Coaching considerations:

• Slowing these movements down is a great way of making them more challenging.
• It’s important to teach the client about pelvic control.