Quadriped

jacky

Purpose: Perform to activate/strengthen the core stabilizers.
Starting Position: Begin on your hands and knees with your hands directly below your shoulders and your knees directly below your hips. Your spine should be neutral.
Movement:

• From the starting position, draw in abdominal muscles.
  Lift and extend one arm in front of you. Keep a neutral spine and don't let your body weight shift.
  • Imagine you are balancing 4 glasses of water on your back. One on each shoulder blade & one on each side of your hips.
    
• Hold this position for 5 seconds and then smoothly transition to the starting position.
• Repeat for 10 repetitions with each arm.
  

Progression:

• Progress to extending one arm and the opposite leg at the same time.
  

Quadriped Starting Position:

Quadriped Movement:



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