0:04 This is Brent of the Brookbush Institute bringing you yet another quadruped progression. This 0:09 progression is based off an exercise that I know has become very popular- the 0:13 bear crawl. Only we're going to create a torturous mix of a quadruped and a 0:21 bear crawl. Maybe we can call it a quadruped crawl or a dynamic quadruped, 0:25 whatever you want to call it. The person we're going to torture is Melissa. I 0:28 can't wait to show you guys this progression, it is so hard. Being that this 0:33 is not our first take, 0:35 she's already sweating. So, first thing's first: we're going to get into quadruped 0:39 position, which I'm not really sure why they call it a quadruped- it's really a 0:42 six-point stance. I want feet as dorsiflexed as she possibly can get them with 0:47 toes extended, kind of pushing into the balls of her feet. She's drawn in, and of 0:53 course her scapula are protracted and depressed so that she's nice and stable 0:57 through her shoulder girdle. Now, what I like to do with my clients and patients 1:01 is give them a softball to put on their back- give me a little bit of an arch there. 1:06 There we go, that's more of a normal lumbar curve. And all that's doing is they 1:12 have to keep very stable from pelvis almost all the way to the cervical spine, 1:17 at least the end of the thoracic spine, to keep this ball from rolling off. So, 1:21 that gives them a good, fun challenge as we go through all these progressions. Now, 1:26 first thing's first to start this progression is just getting off the 1:30 knees. 1:31 Alright, so now we're getting into this really, really static bear-crawl. Nice 1:38 stabilization throughout the spine, throughout the shoulder girdle. She's 1:43 really using her glutes to press into the floor to keep stable. If she can do 1:47 that well- go ahead and relax, I'm going to give her rest. Good. Are you ready for 1:55 the next one? From here, if she can do that really well, I'm going to have her get into 1:59 that position, and then we're going to start working on moving limbs. We're 2:03 going to start with just one at a time. Can she slowly move one hand forward and 2:07 back without losing the ball? That was kind of a slide. Melissa needs some work or she's 2:13 just getting tired, because this isn't our first take. Good. 2:18 And one leg at a time. That was good. Alright, so she started with each arm and then she 2:25 went to each leg. If she gets that down and she can do it well, maybe a couple 2:29 times through before she has to take a rest, we'll have her try segmented 2:35 crawling. That's going to be arm, leg, arm, leg, arm, leg, arm, leg. 2:42 Remember, it's those crossbody patterns. Good. The thing you have to cue people most often is 2:50 smaller steps. They generally take steps that are a little too big. 2:57 They start with the steps that are a little too big, and of course that 3:00 creates a lot of torque force that they have to stabilize for and maybe aren't ready 3:03 for. So just keep cueing small steps and draw in. As they get stronger, they can 3:11 start taking bigger steps. The hardest thing about this exercise, guys, 3:16 sometimes it's just trying to get the ball up there and get into position. 3:19 Alright, good. Try to smooth it out. 3:23 Small steps, good. 3:26 If she can do that well, I'll have her start going backwards. 3:31 Go ahead and start over, even yourself out. Take a little breather. Guys, 3:37 obviously I would not have somebody do six sets, back-to-back, run them 3:43 through every progression. Make sure that you guys are moderate in your volume. 3:48 Good. 3:53 Oh, let's try that again. This might be the progression that she she has to work 3:59 on, right? This is the first progression where we've actually seen 4:02 Melissa lose the ball. For some reason going backwards is so tough. You guys 4:10 will see here the ball rolls back and forth a little bit, and that's okay. I'm more 4:14 worried about more transverse plane stabilization, even some frontal 4:18 plane stabilization. That's what the ball's good at detecting. Because we have 4:22 some momentum starting and stopping, the ball is going to roll back and forth. 4:25 That's ok. You ready for the last progression? Big, deep breath. 4:31 Alright, so in the last progression we start actually doing something that 4:36 looks a little bit more like that bear crawl, but is way harder 4:41 thanks to this softball. Can they do that bear crawl with a stable lumbar and 4:47 thoracic spine? 4:52 Give it another try, you didn't even get stable first. 4:57 Alright, so make sure they get up, they get stable, ball's not moving before they 5:01 start taking steps together. It's arm and leg together- there we go. 5:07 It's always these cross-body patterns, guys. 5:10 Oh, and she's going backwards. I didn't even have to tell her. 5:14 Usually we'll get somebody to be able to go forward far before they can go 5:19 backwards. 5:20 One more set? You can do better than that. I'm just kidding. 5:25 Thank you, Melissa. Guys, this is a great progression. I've definitely worked these 5:30 into my own program. I actually got hit on the basketball court a few weeks ago- 5:35 in the side and it caused a little low back pain. I started working myself back 5:39 through my quadruped progressions and started working on this particular 5:44 progression, and honestly my core has never felt stronger. I look forward to 5:49 hearing your stories, your outcomes, the results that you're getting from this, 5:54 just the fun you're having 5:56 trying to get somebody to do a quadruped in motion with a ball 6:01 balanced on your back. Of course, have fun with it. 6:03 I look forward to hearing from you guys.
