{"id":6188,"date":"2026-05-02T21:19:59","date_gmt":"2026-05-02T13:19:59","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&#038;p=6188"},"modified":"2026-05-25T22:58:31","modified_gmt":"2026-05-25T14:58:31","slug":"dead-bug","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/ms\/exercise\/dead-bug\/","title":{"rendered":"Dead Bug"},"content":{"rendered":"<p class=\"wp-block-paragraph\">A controlled core stability exercise that teaches you to move your limbs while keeping your spine neutral and protected.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Execution Standards<\/strong>:<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Setup<\/strong>: Lie on your back on the mat with arms pointing up and knees\/hips at 90 degrees (tabletop position).<\/li>\n\n\n\n<li><strong>The Brace<\/strong>: Press your lower back firmly into the mat\u2014there should be no gap.<\/li>\n\n\n\n<li><strong>The Movement<\/strong>: Slowly lower the opposite arm and leg toward the floor while maintaining back contact with the mat.<\/li>\n\n\n\n<li><strong>Reset<\/strong>: Return to the center and switch sides, moving with precision rather than speed.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>200+ FCS Combat Application<\/strong>: Crucial for ground fighting (grappling), as it builds the deep core strength needed to manage your structure while moving from the bottom position.<\/p>","protected":false},"excerpt":{"rendered":"<p>A controlled core stability exercise that teaches you to move your limbs while keeping your spine neutral and protected. Execution Standards: 200+ FCS Combat Application: Crucial for ground fighting (grappling), as it builds the deep core strength needed to manage your structure while moving from the bottom position.<\/p>","protected":false},"featured_media":0,"template":"","equipment":[662],"exercise_category":[695],"target_muscle":[],"class_list":["post-6188","exercise","type-exercise","status-publish","hentry"],"acf":{"video_link":"https:\/\/www.youtube.com\/watch?v=g5XKMzr5gUs","coaching_cue":"\"Lie on your back with a 90-degree bend in knees and hips. Maintain a flat connection between your back and the ground as you slowly extend opposite arm and leg.\"","is_ai_vision_supported":false,"session_phase":"None","order_index":12,"ai_vision_key":""},"_links":{"self":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise\/6188","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/types\/exercise"}],"version-history":[{"count":0,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise\/6188\/revisions"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/media?parent=6188"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/equipment?post=6188"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise_category?post=6188"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/target_muscle?post=6188"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}