CoreBW
A combination drill alternating a dead bug rep and a bird dog rep on the same side without resetting the brace, training the core to maintain identical anti-extension control in both supine and quadruped positions.
Demo: Functional Movement Systems (component reference)
Sets
3
Reps
5-6 per side
Rest
45s
Contraindications
None significant.Setup
Start in a dead bug position (supine, hips and knees at 90 degrees, arms up).
Execution
- 1Perform one dead bug rep with opposite arm and leg extension, low back flat
- 2Flip to a quadruped position without losing the core brace
- 3Perform one bird dog rep on the same side pairing
- 4Return to the dead bug position and repeat for reps
- 5Switch sides after completing the prescribed reps
Key cues
- Maintain the same brace through the transition
- Low back flat in the dead bug, hips level in the bird dog
- Move with control between positions
- Quality over speed
Common faults
- Losing the brace entirely during the position transition
- Rushing through either exercise to get to the next
- Low back arching in the dead bug portion
- Hips rotating in the bird dog portion
Tweaks
- Add a band to either portion for progressive loading
- Slow the transition for more control practice
- Use as a warm-up circuit before heavy lifting
Muscles
Primary: Transverse Abdominis, Erector Spinae, Rectus Abdominis
Secondary: Glutes, Obliques
Notes
ANTI-ROTATION + ANTI-EXTENSION combined drill.
Sources
Attribution: Gray Cook / FMS canon combination drill