Core · Beginner

Deep Core 101

Deep Core 101 preview
Core · 15 min
Deep Core 101
Coach ShamSlow it down, breathe, undo the seat.

The four movements every driver's low back needs. Dead bug, bird dog, bridge, breathe. Nothing flashy, everything essential.

15 min
Beginner
Truck stop
Warm-up1/12
Belly breathing
1:00
0% total

Hand on belly, inhale 4, exhale 6. Feel the belly rise and fall.

Next · Rest · 0:05
  • Belly breathing
    60s

    Hand on belly, inhale 4, exhale 6. Feel the belly rise and fall.

  • Pelvic tilt
    10 reps

    On your back, knees bent, flatten the low back into the ground on the exhale.

Coach note

This is the low-back insurance policy. Every driver, three times a week, for life. Non-negotiable.

3ft x 6ft flat ground
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