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