Split Down Dog to Thread Plank- :60
Alternating Dead Bug- :60
Split Down Dog to Thread Plank- Set up in a tall plank position. Now press back into down dog. Your hips will be high and your head will be framed directly between your arms. Extend your right leg. Keep your hips square. With your exhale, drive your right knee in towards your chest, shifting your shoulders forward. Pause for a moment and then thread your right leg under and across your body. Extend your right leg as you rotate your weight into your right hand. Open up into a side plank with your left arm reaching for the ceiling. Reverse the movements to return to your starting position. Repeat on the other side.
Dead Bug- Lie on your back with your legs bent at 90 degrees. Your knees will be directly above your hips. Extend your arms straight above your chest. Brace through your core, keeping your pelvis locked in a neutral position, and extend your right arm and left leg. Only reach out as far as you can maintain your pelvic position with your core muscles. If you collapse into hyperextension (your low back over arches), you’ve gone to far. Return with control. Now extend your left arm and right leg. Breath through it, alternating for 1 minute.