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(B) Basic Bear

From a quadruped position with hands under shoulders and knees under hips ensure your spine is in a good pain free lordosis. Retract (Pull your shoulder blades together and down—into your back pockets), pack your neck and brace your core. Now raise your knees off the ground only 3-5 inches. Ensure your lumbar spine did not move. Now hold this position for 5 seconds. Repeat 5 repetitions. Once you can perform 10 repetitions with 10 second holds each you are ready to progress to the Bear March.