Side Plank, Dead Bug, Bird Dog

ANTI-ROTATION & ANTI-LATERAL-FLEXION · BOTH PATHS

Why it matters · Operator Three small movements that round out the trunk's anti-movement repertoire. Side plank resists lateral flexion; dead bug trains the front line to hold while the limbs move; bird dog trains the back line to hold while the limbs move. Together they bulletproof the spine for loaded carries.

Why it matters · Longevity Rotary and lateral trunk control are the most under-trained components of core stability and the most protective against the twist-and-fall injuries that hospitalize older adults.

Form cues

• Side plank: hip stacked over hip, supporting elbow under shoulder, body in one line
• Dead bug: lie on back, knees over hips and arms over shoulders, lower opposite arm and leg without letting the lower back lift
• Bird dog: on hands and knees, extend opposite arm and leg, no hip sway, hold briefly
• All three: stop the set when form breaks, not when it gets uncomfortable

Common errors

• Side plank hip dropping (squeeze the side glute hard)
• Dead bug lower back peeling up (smaller range, slower)
• Bird dog hips rotating (the pelvis stays level; cue "balance a glass of water on your lower back")

Path A scaling All three from week one. Side plank starts on the knees if the full version is too hard. Dead bug starts with just leg lowering (arms stay still). Bird dog starts with arm-only or leg-only.

Path B scaling Standard versions from week one. Progress side plank duration and dead bug/bird dog quality. By Block 3, all three should look textbook.