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Quadruped Crawl 2 (Progressions)
Quadruped Crawl 2 (Progressions) is a total body exercise that works on strength, mobility and stability at the same time. It is a great way to develop coordination of the upper and lower body by moving all four limbs simultaneously. It targets the shoulders, core, and hips. This exercise can be done with different motion patterns such as alternating opposite arm-leg movements, backward/forward crawling variations, and more for greater results. It is an effective way to increase muscular
Transcript
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This is Brent of the Brookbush Institute,
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and in this video we're going to go over
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the sequel to our quadruped crawl video. So if you didn't think the quadruped crawl was
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hard enough, which is actually a pretty difficult progression, we got more for
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you. We're going to take Melissa through them, Melissa's the lucky one who gets to
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be tortured. She's going to go ahead and get in the quadruped crawl position, but
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this time we're going to go over not just the sequential crawling and the front
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and back crawling, but the lateral crawls, and we're going to crawl in a circle, and
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then we're going to gamify it. Alright so here's her ball, her ball of course is to
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put on the back, so that she has to keep totally stable here. I've seen a lot of
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bear crawl variations, bear crawl just aren't that hard honestly. I want
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good stability through the trunk that makes this a whole nother level of
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difficulty harder, and of course then brings in some some great TVA activation
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and maybe improving motor control, and of course endurance around our trunk. Now to
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get into the quadruped crawl position Melissa wants to dorsiflex as far as
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she can, extend her toes as far as she can, and then she's actually going to use
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her glutes to drive back into the balls of her feet, and get her knees up off the
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floor, that's an important cue. If somebody doesn't get their toes extended
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and push back into their feet, they tend to just use their knees to extend at the
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knee and try to drive themselves up, and that can cause knee pain over time.
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Melissa is going to be of course nice and protracted through her shoulder girdle
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so she's stable, alright so this is the quadruped crawl position. Now to go
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lateral what we have to do is we either have to get our hands close together, or
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feet close together to start, and you'll see why here in a second. So Melissa why don't
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you start with your hands close together. I find that teaching from teaching
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perspective hands closer together is a little bit more helpful than starting
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with feet close together. Alright so she's going to go back into this position,
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and of course we're going to use cross-body patterns here so she's going to move her
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left arm and right leg, but she's going to do that by pressing really hard through
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her left glute and her right arm. Good, and then back. Alright so press real hard
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through your left glute, make sure you're stable, hold on. You're going to move this
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arm and this arm going to your left, good. And it usually just takes a couple, and
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back, it just takes a couple times practicing
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that before it becomes pretty natural. Good should we try the other way.
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Alright shimmy over a little bit, alright so now we're going to have her get
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back into quadruped position, she's going to start with her hands close together.
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She's moving her right arm and left leg, that means she's got to really press
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through her right leg and left arm to be stable right. So she's going to come towards
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me, nope that wasn't it. Alright let's try that again, oh almost lost the
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ball. Like I said it just takes a couple times
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practicing it. So stay with me here right you're going to press through this leg
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really hard. Press through this arm really hard, hold on press through this arm
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really hard, now move these two limbs to come towards me, there you go now go back.
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Good, stay really stable here, press move these
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two to come towards me, there you go. So it's right arm left leg she's moving.
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Let's just do that a couple more times, Melissa's already sweating this is great.
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Good all right so that's lateral, let's see if we can we can go both
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directions. Can we do that alright so she's going to
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start with her hands close together, and we're going to make her take two steps in
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each direction so that she actually has to work on that cross-body pattern of
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left arm with right leg, followed by right arm with left leg, and then she's
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going to try to come back doing the opposite, you got that.
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Okay, people get a little confused on the rights and left's here. Good so I would
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go away from me first so you're going to go here and here, boom and then boom. There
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you go, now come back, there you go. You can see
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Melissa's already got it, go back a couple times. Yeah and you see the ball
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is staying right on her back, she's staying primarily steady, she's still,
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drawn in good and relax for a second.
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This is definitely a tough progression now we're going to see if she can go in a
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circle, right so the hard part about going in a circle is you have to
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adjust how far you're moving your arms and legs
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and it's not symmetrical, so we're adding a little asymmetry to this.
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Alright so move just a little closer to me, and we're going to start
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with hands close together again because this is basically the lateral pattern,
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but it's the lateral pattern going in a circle.
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Let's have you turn to your left now, ready? Go, cool yeah keep going, keep going,
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all the way around. Can she make it all the way around, looks like spider girl.
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Yeah this is tough stuff man, this is not easy to do. It definitely adds a little
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variety to just the forward and back, go ahead relax. Now something we've been
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experimenting with in the workshops that we teach through the Brookbush
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Institute is trying to find ways to gamify this stuff, and we know that not
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everybody gets a huge kick out of corrective exercise, or core exercise, or
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movement prep stuff. And of course we always have the challenge of
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what happens when we break this out into a group. So what they
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started to do to make fun of me is they created the game Brookbush says, which
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is essentially Simon Says but then they just keep repeating my name which of
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course makes them laugh, but we'll play 'Simon Says' today and keep in mind
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you're only going to play 'Simon Says with whatever you've worked on up to the
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point that you're playing Simon Says. So if all you've done is the segmental
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crawling you can do Simon Says with just right arm forward, right arm back, left
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arm forward, left arm back, right leg forward, right leg back, left leg forward
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left leg back, and then mix it all up. Left leg forward again, right arm
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forward, right arm back, left leg back. It's tough, it's tough just to do
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that, and of course as somebody gets more and more accustomed to all of these
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different progressions you can be like right leg left arm forward, right leg
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left arm back, right leg left arm sidestep. Now you got to be careful when
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you're cueing because if you're going to do side steps you have to make sure to cue
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them to put their hands together first to start, and then you can cue them side
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steps. You ready, let's see how long you last.
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We're going to try to mix this all up and I want you to visualize not just
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Melissa, but imagine if this was a class of 20-25 people. We've posted some of
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these videos on Facebook of us doing anywhere from 15-40 people in a
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group doing BrookBush says on these quadruped crawls. Alright you ready? Up,
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alright so Simon Says right arm forward, Simon Says right arm back, Simon Says
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hands together, Simon Says left arm right leg sidestep
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left, back good. Simon Says right leg left foot sidestep right, and back. Now you
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keep playing this until we have one person left with the ball still on their
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back, it usually takes somewhere between 60 seconds and two minutes. This isn't
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one of those games that goes on for very long because it's just really hard, but
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you can imagine in a group it's a fun way to warm up, and you don't have
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to keep it stationary here. Of course we're trying to keep in the camera, we
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could have walked all the way to one end of the gym walked all the way back to
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the other part of the gym. You can use your imagination, thank you. Melissa you
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can get out of quadruped position. So there you have it,
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these are progressions from the quadruped crawl. Of course the
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quadruped crawl was a progression from all of our various quadruped
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progressions that we had before that. Most importantly have fun with it, this
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is a great way to increase core recruitment, TVA strength and endurance
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which we know for all of our athletes and non-athletes, and just people who are
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trying to get fit and healthy, you know having good control and endurance here
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is probably a good way to help prevent some low back pain or at least the
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