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Hardest Quadruped Progression Ever Challenge

The Hardest Quadruped Progression Ever Challenge is an intense and extremely challenging workout that tests your strength, stamina, and balance. It is designed to challenge you physically and mentally as you progress in difficulty through intense movements and poses that require you to remain balanced and stable on four limbs. You will train your muscles and increase your endurance as you progress from basic quadrupedal movements such as bear crawls, alligators, and gorillas, to more advanced quadrupedal movements such as

Transcript

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This is Brent of the Brookbush Institute
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...blank
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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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ball.
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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.