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This is Brent of the Brookbush Institute
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with my colleague, Rick Richy from the
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independent training spot, and we have a
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challenge for you. This is the hardest
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quadruped progression ever challenge. I'm going
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to show you guys how to set this up, and
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then I want you guys to send me in your
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videos of trying to complete this
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absolutely, near ridiculous progression.
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Alright, so what Rick's going to do, and
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let me first say that I probably wouldn't
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have somebody on the table for risk that
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they'll fall over. You want to get a yoga
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block or this is that trigger point
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block that comes in those kits. Rick's knee
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is going to go on top of that as close
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to the wall as he can get, and I'm going
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to explain the wall here in a second.
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He's then going to set up his hand pretty
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close to the wall so his shoulder is
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just barely touching the wall. Now, what
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you guys are going to realize is the
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wall is not a regression here, it's a
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progression. The wall keeps Rick from
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being able to shift his body weight this
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way and pivot over this leg once I take
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away part of his base of support. Now to
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make this a little easier on somebody's
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wrists, you guys can do fists on a nice
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soft surface, like maybe an Airex pad. We
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have our pro unit handles here that
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sometimes I use. That actually makes it a
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little harder, because they spin.
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But, they do make it a little
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easier on the wrist if somebody has
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wrist problems. Rick did this a
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little bit earlier. He's most comfortable
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on his fists. Now here's when things get
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a little bad- hard, I mean hard.
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You have to get this knee level with the
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other knee. So, already you can see this
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is unstable. He has to make sure that he's
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not touching the wall. He has to be like
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a half inch away from the wall. I should
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be able to fit my fingertips in between
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the shoulder, and the hip, and the wall. If
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I want to make it really, really
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challenging, I'm going to take this softball
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and I'm going to put it on his low back. Alright,
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so now we have just a quadruped.
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You guys know a quadruped, right? He's drawn
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in. He's actually bracing a little bit,
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because this is so hard. His glutes are
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firing. He's hopefully driving through
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the balls of his feet. To make this
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happen, guys, you are going to have to get
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as dorsiflexed as possible, put the
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balls of your feet into the floor, and
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push back that way as hard as you can.
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Now, Ricky, ready for the challenge? Here's
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the challenge, guys, lift that arm.
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[laughing] This is just ridiculous. It should not
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be this hard to raise that arm, but to
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raise this arm, not to shift, not to lose
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the softball- we've all been working on
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it. I think you guys will find it's a
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great progression for your more advanced
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athletic population. It's a great
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progression for all of my fitness
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professionals. I think all of us are
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working right now to get up to just 10
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just up and down
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oscillations, without losing the
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That's actually really strong.
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Rick is doing a tremendous job, here,
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keeping his knee level, he's not touching
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the wall, he almost kept perfect
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with his low back and kept that neutral
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arch. That's pretty good, Rick, other side.
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So, while Rick sets up the other side, I
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want you guys to try this. It's super hard.
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10 oscillations on each side. If you can
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do it, I want the videos. That's the
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challenge: 10 on each side. I want to see
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the videos. I want to see who can pull
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this off with perfect form first, so they
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can start integrating it into their
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integrated warm-up and their core
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conditioning program. I'll talk with you
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guys later.
