Dead Bug – Anti-rotation, Band

  • HOW: Start by lying on your back.  Bring your knees up towards your chest and bend your knees making an “L” shape. Grab a band that is anchored to the side of you and with both arms straight, pull it over your chest.  The band should feel like it is trying to pull you on your side, do not let it by engaging your core and keeping your back flat on the ground. While holding the tension from the band, straighten one leg out until it is a few inches off of the ground, and return to the starting position.  Alternate straightening each leg all while holding the tension in the band. 
  • FEEL: You should feel your core muscles working as well as your lats and arm muscles. 
  • COMPENSATION: Keep your core engaged during the process, don’t arch your back. Keep your arms straight up at chest level and don’t bend your elbows. Don’t let your leg rest on the ground as you straighten it.

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