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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