Core brace pathway
Core ControlIntermediate
Dead Bug
A controlled core exercise that helps organize the pelvis and ribcage during movement.
corepelvislower back
Core Control
Bird Dog
A trunk control drill that builds coordination between the hips, core, and shoulders.
Cross-body balance line
Difficulty
Intermediate
Prescription
5 reps per side
Targets
core, glutes, lower back
Use cases
lifting, desk reset, general tightness
Benefits
- Builds trunk stability
- Reinforces hip extension
- Improves movement control
Step-by-step instructions
- 1.Set up on all fours with a long neutral spine.
- 2.Reach one leg back and the opposite arm forward without twisting.
- 3.Pause for a full breath, then return with control.
- 4.Alternate sides and keep the ribs quiet throughout.
Featured Routine
Daily Back Reset
A clean five-part sequence to restore movement quality after sitting, travel, or low-variation days.
8 minutes
Daily mobility and posture reset
Step 1
Cat Cow
6 slow reps
Step 2
Child's Pose
4 breaths
Step 3
Glute Bridge
8 reps
Step 4
Bird Dog
4 reps per side
Step 5
Hip Flexor Stretch
30 seconds per side
Related Exercises
Build a stronger movement stack around this drill
Posterior chain bridge
Strength ResetBeginner
Glute Bridge
A hip extension pattern that helps balance sitting-heavy days with posterior-chain work.
gluteshipslower back
Pelvic control tilt
ControlBeginner
Pelvic Tilt
A simple control drill that helps you learn how to move the pelvis without spinal strain.
pelvislower backcore
Coaching
Exercises work best when they fit your routine, tolerance, and goals
If you want more than a library, coaching helps organize the right drills into a personalized movement strategy built around your week.