Name: Quadruped Progression (Gali-peds)
Uploaded: 2023-04-26T01:01:30.000Z
Duration: 3 min 5 s

English captions

https://stream.mux.com/zG8BRA6e02y8kLwrjFOB8GPx6YG36uDda3kt200WBa8Uo.m3u8

Learn how to properly perform quadruped progression (Gali Peds) in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and exercise modifications to improve core transverse abdominis activation, stability, coordination, and movement efficiency. Enhance trunk stability and integrated coordination of the head, neck, spine, and limbs while supporting optimal spinal alignment with this targeted movement progression. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to increase strength, improve agility, and restore optimal movement mechanics while reducing the risk of injury.

Introduction to Gali-peds

Demonstration of Gali-peds Technique

Progressions and Challenges of Gali-peds

Benefits of Gali-peds for Stabilization

Quadruped Progression (Gali-peds)

This is Brent from the Brookbush Institute, bringing you a new variation of the quadruped, brought to me from a student and friend from Israel named Gali. We're going to call these Gali-peds. Melissa is going to come out and do them. I have to admit they have everybody shaking their head at just how ridiculously hard they are. It's kind of the mix between a quadruped crawl, I don't know if you have seen that video yet, but look that up, and then like a plank with elbows on ball and we're just going to smash those two things together into something harder. Alright so go ahead and demonstrate, again we're going to use the ball here on the back because I like to show my clients what stable really means right. So if we're doing a quadruped we want this to be a firm tabletop. So I'm going to leave the ball right there, and honestly just this, is remarkably difficult. To get somebody to draw in, to get them pushing back through their feet so they're engaging their glutes. Alright we want to make sure that we get nearly the balls of the feet on the ground and push that way, not driving the feet down into the floor; and then if we want to take this a step further, of course make sure their scapular is protracted, if we want to take this a step further we can have him just trying to lightly tap their knees to the ball, and bring the foot back. She's actually taking a step, putting her foot down and then taking a step back. That would be in between those two steps, so we could step forward and then step back, step forward, step back. Let's try to touch the, okay so that was one set, Melissa's going to take a little rest and then we're going to try this one more time. So Melissa did hold, and then the next step was to take a step forward, put your foot down, take a step back. The last thing we're going to try is to lift one foot up, touch the ball with the knee and bring the foot back without it touching the floor, without losing this softball, super super hard. Alright Gali-ped, so you can thank Gali for this one. Here we go so making sure for sure her scapular is protracted and stable, put the ball there, notice her glutes her engaged to drive her feet through the floor, and now she's going to try to touch the ball and bring her foot back to the starting position without touching the ground. Oh oh so tough, so tough. Alright she's got some work to do on that progression. You guys check this progression out, add it to your repertoire. We now have yet another quadruped progression which i think is great, because this is such good anti-rotation, TVA, intrinsic stabilization subsystem activity, which i think we could all use a little more of. I'll talk with you guys soon.

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TVA strength training exercises - best progressions for transverse abdominis (TVA) activation, quadrupeds, and bear crawls. Core movements for endurance, stability, hypertrophy, and strength, and a sample abdominal, core, and anti-extension routine. 

Transverse Abdominis (TVA) Activation: Quadruped Exercise and Progressions

Gali-Peds (Quadrupeds with Stability Ball):

Instruct your patient/client to start with their elbows under their shoulders and forearms parallel, centered on a stability ball slightly taller than the length of their forearm.

 , and feet are in alignment, with their knees under their hips.

Have your patient/client dorsiflex their ankles and extend their toes, placing as much of the plantar surface of the toes on the floor as possible. This will enable them to press back into the balls of their feet and better engage their 

Address any deviations in cervical or thoracic alignment ("head back with chin tucked" and "reaching with the top of the head as if trying to get taller" are often helpful cues).

Have your patient/client perform the abdominal drawing-in maneuver (ADIM) and verbally cue "squeeze the glutes" (press back into the toes).

Inform your patient/client that the goal of the exercise is to prevent any motion of the torso.

Have your patient/client elevate both knees off the floor by using core musculature and pressing back into the ball of the foot (engaging the 

 complex). Their goal is knees level with ankles. Note: Do not allow your patient to press their toes "down" into the floor to elevate the knees, essentially using knee extension alone - this will lead to knee pain over time

Place a softball or light medicine ball on the back, in the lumbar trough, to aid in awareness of lumbar spine position and create an additional balance challenge.

Attempt to take a small "step" with the feet (progressions below).

Note, the focus should be placed on using the 

 of the leg not moving to press into the floor to create the stability needed to lift the other leg.

 Have your patient/client slowly "march" with their feet; taking a small step forward, planting the foot, and then stepping back, one foot at a time.

 Have your patient/client slowly "march" with their feet; lifting a foot, tapping the ball with their knee, and returning the foot to the original position. This is a more challenging progression than the previous progression because the leg is lifted for a longer period of time and moves over a larger range.

 Have your patient/client extend one leg at a time. Cueing for 

 Various combinations of the above can be used to progress the exercise by extending the time between bilateral support.

Quadruped Progression (Gali-peds)

Quadruped Crawl Sled Pull

Quadruped Crawl 2 (Progressions)

Kneeling Chop Pattern

Single Leg Chop Pattern

Ultimate Glute Bridge

Quadruped Crawl

Hardest Quadruped Progression Ever Challenge

Side Plank

Static Up Chop aka Lift

Static Standing Chop Pattern

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