movement 101
  • prepare the core, lay down cement and then raise the arm and opposite leg up to the sky WITHOUT disturbing the stability of the core 
  • hold 10 seconds x 3/side
  • the goal is NOT the position , the goal is the quality of stability
  • regress onto knees if needed
  • keep breathing
  • Hold 10-30 seconds x 3/side

McGill Big 3

  • belly must be flat and pelvic floor engaged
  • alternate which leg is bent
  • 10 second holds/side x 3