Video Tag
quadruped
Adductor Thread The Needle
HOW: Get set-up on your hands and knees, on the side you want to perform the stretch kick your leg out to the side with the knee straight and foot lined up with your other knee. Find a neutral pelvic position with your low back...
Quadruped Rock Back - Knee Flexion Bias
HOW: Start in the quadruped position on your hands and knees with your toes tucked under your feet. Push the ground away from you with your hands, which will cause your body to go backwards onto your knees. Bring your butt as close as you...
Quadruped Thread The Needle
HOW: Start in a quadruped position with your hands and knees on the ground. Slowly rotate to one side by bringing your arm under your body and through to the other side. To increase the stretch, you can "crawl your fingers" and exhale at the...
Quadruped Thread The Needle To Open Book
HOW: Start in a quadruped position with your hands and knees on the ground. Slowly rotate to one side by bringing your arm under your body and through to the other side. To increase the stretch, you can "crawl your fingers" and exhale at the...
Quadruped Open Book - Hand Behind Back
HOW: Start in a seated quadruped position with your hands and knees on the ground. Sink your hips all the way back so you are sitting on your heels. Put your hand behind your back and slowly rotate towards that direction. You can use your...
Quadruped Open Book - Arm Behind Head
HOW: Start in a seated quadruped position with your hands and knees on the ground. Sink your hips all the way back so you are sitting on your heels. Put your hand behind your headand slowly rotate towards that direction. You can use your eyes...
Donkey Kick
HOW : Start in a quadruped position on your hands and knees. While keeping your body still, lift one leg up and with your knee bent to 90 degrees kick your foot back and up towards the ceiling. Slowly lower and repeat FEEL : You...
Quadruped Hip CAR
HOW : Start in a quadruped position, then lift one leg up and perform max extension, external rotation, abduction and flexion, Reverse and repeat. See video for tips. FEEL : You will feel muscles all around your hip as well as throughout your entire body...
Donkey Kick - Knee Straight
HOW: Start in the quadruped position on all fours. Keeping your core/stomach braced and tight, slowly lift one leg and straighten it behind you, squeezing your butt. While doing this, do not let anything move. Repeat on the other side FEEL: You should feel your...
Quadruped Fire Hydrant - Band
HOW: In a quadruped position on your hands and knees, place a resistance band just above the knees. Start strong in your shoulder blades by pushing your body away from the floor. From here you will lift one leg off the floor and drive your...