# Dead Bug

Anti-extension drill — the limbs move while the trunk stays perfectly still.

- **Category:** Warm-up
- **Type:** Anti-extension
- **Targets:** Deep core (transverse abdominis), hip flexor control
- **Prescription:** 8 per side, slow and controlled
- **Defaults:** 3 × 8 bodyweight

## Setup

Lie on your back. Arms straight up over the shoulders, hips and knees bent to
90°, lower back pressed into the floor.

## Execution

1. Brace and exhale as you lower one arm overhead and the *opposite* leg toward
   the floor.
2. Stop just before the lower back peels off the floor.
3. Return under control and switch sides.

## Cues

- Lower back glued to the floor the entire time — that contact *is* the exercise.
- Slow negatives; the reach out should take 2–3 seconds.
- Ribs down, no flaring as the arm goes overhead.

## Common Mistakes

- Arching the lower back as the leg lowers.
- Moving arm and leg on the same side.
- Rushing reps and turning it into a flutter kick.

## Progression

Heels sliding on floor → bent-knee reach → straight-leg reach → both legs
lowering together → light weight held overhead