Weighted Flutter Kicks

The flutter kick — lying on the back, alternating leg lifts in a swimming-like rhythm — with a weight held overhead. The overhead load adds anti-extension core demand on top of the lower-ab work. ▶ HOW TO PERFORM: Lie on your back. Hold a dumbbell or plate STRAIGHT OVERHEAD — arms locked, weight stays directly above the chest. Lift both legs a few inches off the floor. Alternate raising one leg while the other lowers — like swimming flutter kicks. Keep legs straight, lower back pressed into the floor. Continuous rhythm. ▶ KEY POINTS: • Weight STAYS LOCKED OVERHEAD — biceps next to ears • Lower back STAYS PRESSED to the floor • Legs STAY STRAIGHT, continuous flutter rhythm ▶ COMMON MISTAKES TO AVOID: Letting the weight drift forward of the head stresses the shoulders. Letting the lower back arch off the floor takes the abs off and stresses the spine. This is a silent form demo. For deeper coaching cues, the science behind the movement, and full programming guidance, get the trainer's manual: 📘 The Unbroken Method (Trainer Edition): https://a.co/d/05Yl1hne 📗 Your Guide to the Journey (Client Edition): https://a.co/d/09X5Mmx2 🆓 Free Consultation (San Diego / Rancho Bernardo): https://www.unbrokensd.com/booking-calendar/complimentary-consultation?referral=service_list_widget 🌐 Website: https://www.unbrokensd.com 📺 Subscribe for the full exercise library — over 1,500 movements when complete — Eugene Neal, Marine combat veteran, 27-year Certified Personal Trainer Train hard. Stay unbroken. #UnbrokenMethod #PersonalTrainer #ExerciseForm