Video Tag
quadruped
Downward Dog - Alternating Leg
HOW : Start on your hands and knees. Your arms directly below your shoulders and your knees under your hips. Find your neutral spine by slightly arching your back and then reverse that arch to create a dip in your back. Once you're back to...
Quadruped to Downward Dog
HOW : Start on your hands and knees. Your arms directly below your shoulders and your knees under your hips. Find your neutral spine by slightly arching your back and then reverse that arch to create a dip in your back. Once you're back to...
Quadruped Shoulder Roll
HOW : Start on your hands in knees. Your hands should be under your shoulders with your palms down. Your knees should be under your hips. Keep your elbows locked, and rotate your shoulder blades down, up, forward, and back down. Do this in a...
Shin Soft Tissue Mobilization - Foam Roller
HOW : Start on all fours. Place the foam roller underneath your shin. Roll up down for the muscle on the outside of your shin bone. FEEL : You should feel a massage for the muscle on the outside of your shin bone in the...
Quadruped to Half Kneeling
HOW : Start in the quadruped position. Move your back up taking your hands off of the ground. As your back is moving up, bring one foot forward in the half kneeling position. Squeeze your glutes and try to bring your hips as forward as...
Quadruped Lateral Hip Mobilization - Band
HOW: In the quadruped position, loop the anchored band high up on your thigh as close to your hip as you can comfortably place it. Once tension is created in the band pulling your hip outwards, rock back bringing your butt closer to your heels....
Three Point Stance Row - Dumbbell
HOW: With a bench or some other supported surface in front of you, place your opposite knee and arm on that surface. Your other foot should be out and behind you. This is your 3 point stance position - you should feel strong and stable...
Quadruped Renegade Row - Dumbbell
HOW: Begin this exercise with your knees underneath your hips and your hands underneath your shoulder gripping onto dumbbells. Maintain a straight line from your knees to your shoulder. Once you have a sturdy foundation perform a row, initiating the motion with your shoulder blade...
Cat Cow - Thoracic Spine Bias
HOW: Get set-up on your hands and knees, hinge back at your hips until your butt and heels are touching or close to it- this will round your low back slightly. While keeping the rest of your body still, round your mid back followed by...
Band Pull Apart - 0, 90, 180
HOW: Perform a banded pull apart at a low angle, middle angle, and a high angle. With all three angles make sure your shoulder blade are initiating the movement. FEEL: You will feel the shoulder blades and shoulders working with this exercise.