Strength & conditioningBeginner
Core Bracing Drill: Dead Bugs and Neutral-Spine Holds for Athletes
An anti-extension core routine built on the dead bug that teaches you to brace and keep a neutral spine, so your trunk stays stiff and quiet while your arms and legs do the work.
⏱ ~8 min📋 2 rounds of 8 reps + holds, ~8 min
What you'll need
- Exercise mat
- Light ball or weight (optional)
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