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@alb hello my friend! This is week 2 of the BUILD-UP to the primer. This is just a preparation phase for the actual primer routine. after the two weeks you start the primer and when you are strong enough you can move to RR (or Strength foundation routine if it's out by then)! Cheers!

@dawn16 you learn it as you go. I don't know anyone that can do it like Nick does it. It takes a long time to master. Good luck!

@moneymanmo your head and shoulders stay on the floor, and relax your neck.

@christiansafezone that's the spirit. Good Luck!

@christiansafezone Teaching this movement in person is so much easier. This guide Nick put together is the best deadbug guide you'll ever come across. He did his best trying to explain the cues and he did a wonderful job. You'll just need to take it step by step, most people won't learn it that...

@julienmarin Amazing guide about breathing and bracing is coming tomorrow, stay tuned!! As for breathing in exercises in general you would inhale on the way down and exhale on the way up.

@childhoodsend50 Good to have you onboard! :D

@harryschiavo8 It's not Jan 1 everywhere yet. patience my dear.

@brojoe67 That's great! really happy to hear that!! Good luck, bro!!

@dawn16 the two variables are where you hold the sheet and where you place your feet. Make one of them constant (I prefer the sheet) and change the other (feet distance) Your body alignment should always be the same, the angle between your forearms and body should always be 90°. and...

@jcoliver75 (A reminder) For anyone who feels grateful and wants to support this project (this routine and the routines after this), Visit Nick-E.com and subscribe for the exercise library. I'd like to point out that Steven Low (author of OG2 & a big contributor to the RR and this sub) Has...

@alexbavib Great Job!✓ waiting for you at the finish line!

@jssceckert I'll remember this... you better stick to it!! good luck.

@litalee You are supposed to "brace" yes, but doing it like you're supposed to do it in a deadbug is going to be vey hard. in pushups and rows you can just squeeze your glutes and abs to keep your torso rigid (for now). And when you learn how to do the deadbug properly. start implementing the...

@lawrenceryan It's all Nick so far btw.

@twohandsopen Good luck bro (◍•ᴗ•◍)❤

@tsubasakato Generally speaking, it's not needed. But feel free to warm up your wrists, shoulders or elbows if you need to. or any other body part for that matter. Cheers!

@neisha_ for the deadbugs, down the road when you start using your internal obliques, and use less abs, you'll be able to breath during the hold. Good luck! :)

@brojoe67 Maybe it makes sense, maybe it was your hamstrings working not your quads. who knows! what matters is that you got it right! well done!

@bluefrog76 a) rings are awesome b) you can't do horizontal rows if the door is closed c) yes you can hang rings from a cantilever door pullup bar, or any bar that can support your weight