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Lesson 08 · Intermediate
Dead bug pulldown
Form cues
- Keep ribs gently down.
- Pull the band toward the thighs without arching.
- Extend one leg only as far as control allows.
Common mistakes
- Letting the back arch off the floor.
- Pulling the band with the neck and shoulders.
- Rushing both legs at once.
Intermediate adjustment
Regression: remove the band or shorten the leg reach. Progression: use a slightly stronger band or extend the opposite arm and leg together.
Captions included with approved video
Transcript preview
A full time-coded transcript will publish with the approved demonstration video. Until then, use the written form cues and adjustment above.
Voiceover cues
- Set your ribs gently toward the floor and keep a light hold on the band.
- Pull the band toward your thighs while one heel reaches away.
- Return with control, then switch sides.