Name: Hardest Quadruped Progression Ever Challenge
Uploaded: 2023-04-26T01:00:39.000Z
Duration: 4 min 16 s

English captions

https://stream.mux.com/mAYnuQzXs6fqqDO00UXuevuEOoPuQfWrkdD02ozkM3OmY.m3u8

Learn how to properly perform the hardest quadruped progression ever challenge in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, transverse abdominis activation, and exercise progressions to improve core stability and neuromuscular control. Enhance trunk stability and coordinated upper- and lower-extremity movement while supporting optimal spinal alignment with intrinsic stabilizer recruitment. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to increase strength, improve stability, and restore optimal movement mechanics while reducing injury risk.

Introduction to the Challenge

Setting Up the Quadruped Exercise

Executing the Challenge with Arm Lift

Performance Evaluation and Technique

Invitation for Participation and Conclusion

Hardest Quadruped Progression Ever Challenge

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

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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

Instruct your patient/client to start with their hands underneath their shoulders and knees underneath their hips in a quadruped position, and one side of the body as close to a wall as possible.

Clinched fists or push-up handles may be appropriate for individuals experiencing wrist discomfort or dysfunction.

Place a yoga block, trigger point block, or another solid object (about 4 inches high) underneath the knee closest to the wall.

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 the knee furthest from the wall by using core musculature and pressing back into the ball of the foot (engaging the 

This position should be maintained without touching the wall (roughly a 1/2 inch between the wall, pelvis, and shoulders). The wall is used as a check to ensure the patient/client does not weight shift to maintain balance.

Have your patient/client raise the hand furthest from the wall several inches from the floor and gently put the hand back down. Repeat for as many repetitions as the ADIM and still, torso can be maintained without touching the wall.

Note: 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.

Hardest Quadruped Progression Ever Challenge

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