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Full Deadbug Tutorial Here
Full Birddog Tutorial Here
Core Progression A: Deadbugs, Planks, Ab Wheel
Dead Bug Progression:
Full Deadbug Tutorial Here
Feet Down Static Hold/Bracing Practice
Feet-Up 90/90 Static Deadbug
90/90 Single Leg Extension Deadbug
Single Leg Extension Deadbug
Alternate Arm/Leg Extension Deadbug
Both Arm Extension Deadbug
Both Leg Extension Deadbug
Full Deadbug Layouts
Full Deadbug Layouts + Weight
Plank to Ab-Wheel Progression:
Plank
Abwheel Long Plank
Abwheel Partials
Full Abwheel
Weighted Abwheel
Core Progression B: Bird-Dogs
Full Birddog Tutorial Here
Static Quadruped Hold
Birddog Arm Raise
Birddog Leg Raise
Birddog Alternate Arm/Leg Raise
Full Bird-dog
Support the Creator!
If you like my content a lot and want to say thanks to the person that made it (me!), you can send me a one-off or monthly tip on Ko-fi here! Also, I have a premium exercise library hosted on this site with currently 325 exercises in it that you can subscribe to for only £5 per month. If you do decide to sign up, it’d be even better for you than donating anyway, because you get some nice premium content as well!
(ON THE PRESENCE OF ADS ON THE SITE:) I make the majority of my content for free because I simply want to help people as much as I can, and want to make fitness as accessible and easy to understand as possible, but running this site has some costs associated with it and like everyone in this world I’ve got bills to pay! I have had manual donation buttons and optional paid subscriptions on my site for years so I could avoid hosting ads for as long as possible, but the number of supporters to the site has not grown proportionally with increased traffic (and associated running costs from improvements to the site) over time.
Ultimately, that has informed the decision to host ads on the site. In an ideal world, if I were able to get enough consistent supporters to the site, then I could go back to making the site fully ad-free. At the same time I recognise that is not realistic, as a lot of people who appreciate my content the most do so because it is completely free, and would ultimately rather choose a few ads in my articles than having to pay for access.