Quadruped Crawling is a low impact navigational exercise that improves coordination while working your quads, shoulders, core and legs. Improve your balance and range of activity as you move front-to-back and side-to-side while challenging your mind during crawling.
Instructions
This exercise is easier if your knees remain on the floor.
Assume an all 4 position on the hands and balls of the feet.
Place hands directly beneath the shoulders, and the knees directly under the hips.
Place feet in line with the knees. Curl toes under.
Crawl forward to the midpoint between 2 cones. If you don’t have cones use 2 books.
Crawl laterally to both cones.
Return to the midpoint and crawl back to the start position.
You’ll Be Moving Side-To-Side As You Perform 4 Exercises in the Frontal Plane Leg Circuit 4: The Prisoner Squat, Alternating Side Lunges, Alternating Side Hop-Overs, and Side-to-Side Jump Squats
INSTRUCTIONS
The Frontal Plane Leg Circuit Is a bodyweight exercise where you move side-to-side. It is suitable for home or outdoor workouts.
INSTRUCTIONS
Begin in a standing position. Feet slightly wider than hips.
Place hands behind your head.
Perform 5 Prisoner Squats. Return to standing position after squatting.
Place hands on hips.
Perform 5 Alternating Side Lunges leading with right to left foot.
Next is Alternating Hop-Overs. Use a heavy, and sturdy platform for Hop-Overs.
Perform 5 Alternating Side Hop-Overs leading with right to left foot.
As you hop over the platform, move your arms as shown in the video.
Next is Side-to-Side Jump Squats.
Perform 5 Side-to-Side Jump Squats with feet slightly wider than hips.
Move your arms up and down as you jump.
Perform the entire circuit for desired repetitions.
Recover by resting in between circuits as needed.
ERRORS: Losing control of the exercise by either moving too fast, performing too many repetitions, or using a platform that’s too high.
MODIFICATIONS: 1. Do fewer repetitions according to ability. 2. Omit an exercise you can’t or shouldn’t do. 3. The height of the step-up platform determines difficulty. Choose a platform height you can manage, without losing your balance. 4. Leave arms at your sides instead of raising them. 5. Decrease the width of your stance. 6. Use a slower tempo. Moving fast isn’t always better. 7. Replace Hop-Overs with Step-Overs.
EQUIPMENT: A sturdy, heavy platform that won’t move during Step-Overs. Height determines difficulty.
VARIATIONS: Increase the number of repetitions of each exercise for more difficulty.
The Leg Circuit Includes 4 Exercises: The Prisoner Squat, Alternating Lunges, Alternating Step-Ups, and Jump Squats
INSTRUCTIONS
The Leg Circuit Is a bodyweight exercise suitable for home or outdoor workouts.
INSTRUCTIONS
Begin in a standing position. Feet slightly wider than hips.
Place hands behind your head.
Perform 5 Prisoner Squats. Return to standing position after squatting.
Place hands on hips.
Perform 5 Alternating Lunges leading with right to left foot.
Perform 5 Alternating Step-Ups leading with right to left foot.
Use a heavy, and sturdy platform for Step-Ups.
As you step, move your arms as shown in the video.
Perform 5 Jump Squats with feet slightly wider than hips.
Move your arms up and down as you jump.
Perform the entire circuit for desired repetitions.
Recover by resting in between circuits as needed.
ERRORS: Losing control of the exercise by either moving too fast, performing too many repetitions, or using a platform that’s too high.
MODIFICATIONS: 1. Do fewer repetitions according to ability. 2. Omit an exercise you can’t or shouldn’t do. 3. The height of the step-up platform determines difficulty. Choose a platform height you can manage, without losing your balance. 4. Leave arms at your sides instead of raising them.
EQUIPMENT: A sturdy, heavy platform that won’t move during Step-Ups. Height determines difficulty.
The Single Leg Floor Bridge Is A Basic Core Stabilization Exercise That Strengthens The Glutes and Hamstrings. The Challenge Is To Maintain Hip Stability While Balancing On 1 Foot.
INSTRUCTIONS
INSTRUCTIONS
Lie on your back. Bend knees at a 90 degree angle.
Maintain neutral low back.
Place feet on mat at hip width.
Place your arms out to the sides palms down.
Gently draw the shoulder blades back.
Lift right foot a few inches off mat.
Draw your navel toward your spine as you lift your lower back off mat.
Bridge the body up into a straight line with knees higher than hips, and hips higher than shoulders.
Pause for a few seconds , and then slowly lower your back down to the mat.
Keep the right foot off mat for desired number of repetitions.
Move slowly and maintain stability throughout the exercise.
Repeat the exercise by lifting the left foot off the mat.
ERRORS: Arching the low back. Flattening the low back to the mat. Raising shoulders toward ears. Placing feet together or too wide apart. Uneven hips during lifting. Unable to maintain stability. Tailbone sags toward the mat.
Irene Pastore Fitness 