Eccentryx / Exercise Atlas / core
Dead bug
Back flat, knees over hips, arms up, exhale before each reach.
Muscles
- Primary
- abs
- Supporting
- hip flexors
Mechanics
- Pattern
- anti-extension
- Equipment
- bodyweight
- Geometry
- 180° Core Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Abs keep the ribs down while the moving limbs stay slow.
- Progression
- Reach longer or add a pause only if the back stays pinned.
- Regression
- Move one limb at a time or shorten the reach.
Watch for
- Low back arching
- Moving too fast to feel the brace
Substitutions
- Hollow body hold
- RKC plank
- Ab wheel rollout