Dead Bug- 10x each side
Mountain Climber- 30x
Dead Bug- Lie on your back. Bend your knees and hips to 90 degrees. This will lift your feet up off the floor and stack your knees directly over your hips. Lift your arms straight over your chest, pointing up towards the ceiling. Fire your core and actively press your low back into the floor. You’ll want to keep this core engagement throughout the entire exercise. Breath in and extend your left arm overhead and your right leg out straight. Move slowly and with control. Reach out and stop before your foot or hand hits the ground. Inhale as you bring them back to your starting position. Now repeat on the other side. Continue like this for a total of 20 reps. Remember: slower wins with this one!
Mountain Climber- Set up in a tall plank position. Your shoulder should be stacked directly over your wrists. Keep your core engaged and don’t let your back sag. Think about pulling all of your abdomen up towards your spine. Stay strong through your shoulders and begin driving one knee up towards your chest and then the other. Make sure one leg is fully extended back before you drive the other. Continue like this for about 30 reps. Don’t forget to breath:)