Lie on your back with your arms and legs in the air. Simultaneously lower your left arm and right leg while keeping your lower back pressed into the floor. Return to the start, and repeat using your right arm and left leg.
-Focus on keeping your tailbone off the ground as you lower and raise your arms and legs.
-Maintain a hip angle of less than 90 degrees on the leg that's in the air.
-Work up to 4 sets of 25 reps per side, with approximately 90 seconds of rest between sets, with straight legs.
-If you can't use straight legs and keep your tailbone off the ground, bend your knees, and over the course of time, work on getting them straighter.
-Train the OS dead bug every day if you can.
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Wall, Box / Step, Bench
