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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
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If you like this content a lot, want to keep the site ad-free, 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 over 150 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!