APT Protocol: 9. DEAD BUGS

4x 10 each side
Lie down on the floor flat on your back, ensuring your body is in a straight line. Begin by selecting one arm and the opposite leg to work with initially. Lift the chosen arm overhead while extending the opposite leg simultaneously. Focus on maintaining your back flat against the floor to avoid any arching. Perform this movement in a controlled manner, alternating sides for a balanced workout.
NOTE: This particular exercise allows for some stress on the hip flexors, which is acceptable. The purpose of this exercise is to train your body to move without extending the lumbar spine, akin to the rock backs. If you find it challenging to perform this movement without arching your lower back, it's advisable to skip it as it could potentially cause more harm than benefit. You can revisit this exercise in the future for another attempt.