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What is Active Release Technique?

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Advanced Dead Bug

The Dead Bug Advanced is a progression from the Dead Bug Basic which increases the intensity but is also used to strengthen your abdominal core (transversus abdominous, internal & external oblique).  Perform 3 sets of 10.

(1)Begin from the Dead Bug Basic position, with your core muscles contracted.

(2)Slowly extend one leg out while keeping your core contracted, then return to the start position.

(3)Then extend the other leg while keeping your core contracted, and return to the start position.

*This exercise requires a slow controlled movement.  Count to three on the way out, and again on the way back.

*Do NOT let your back arch off of the floor. If this occurs your core is not braced.

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Once you are strong enough to stabilize the single leg extension correctly begin extending the opposite arm at the same time (depicted below).  REMEMBER: keep your core contracted throughout the motion.