Name: Quadruped Crawl 2 (Progressions)
Uploaded: 2023-04-23T07:03:46.000Z
Duration: 8 min 44 s

English captions

https://stream.mux.com/EL8jZ45ya1jemmCvQ2GTDDs02F223XdcU02M0000MmvPzUg.m3u8

Learn how to properly perform quadruped crawl 2 progressions in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and exercise modifications to improve transverse abdominis activation, core stability, coordination, and movement efficiency. Enhance trunk stability and advanced reciprocal upper- and lower-extremity movement while supporting optimal spinal alignment with this targeted dynamic progression. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to increase strength, improve coordination, and restore optimal movement mechanics while reducing the risk of injury.

Introduction to Advanced Quadruped Crawls

Lateral Crawling Techniques

Crawling in Circular Patterns

Gamifying Quadruped Crawls: Brookbush Says

Conclusion: Benefits of Quadruped Crawling Progressions

Quadruped Crawl 2 (Progressions)

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

Home

Videos

The effects of movement dysfunction (left to right asymmetry, asymmetrical weight shift, trunk muscle weakness, core weakness, core strength, abdominal strength, erector spinae overactivity, glute strength/activity), have on back pain (LBP), history of low back pain, prevention of back injury, performance, low back strength, and stability. The reliability, validity, and application of assessment and intervention on lumbopelvic hip complex dysfunction (AWS, excessive forward lean, knee bow in, knee bow out, and anterior pelvic tilt) on preventing back and hip pain.

Does Movement Impairment Precede Low Back Injury?

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

Integrated functional anatomy of the internal obliques. Attachments, nerves, palpation, joint actions, arthrokinematics, fascia, triggerpoints, and behavior in postural dysfunction. Common exercises and stretches for the core and oblique muscles.

Internal Obliques

The effects of movement dysfunction (reduced eccentric hip abduction strength, glute medius and maximus weakness, valgus knee, knee bow in, and greater trunk displacement), have on knee pain, knee injury, ACL (ligament) tears, patellofemoral pain syndrome (PFPS), and pathology. The reliability, validity, and application of assessment and intervention on knee bow in and lower extremity dysfunction (feet flatten and feet turn out) on preventing hip, knee, and ankle pain. 

Does Movement Impairment Precede Knee Pain and Injury?

The relationship between the trunk and lower extremity on kinematics and muscle activity of the core, trunk, and lower body. The effects of BMI (body mass index), gluteus medius weakness, asymmetry, trunk motion (displacement), eccentric deceleration of the trunk muscles, frontal plane motion, and hip weakness on lower back pain (LBP), sacroiliac joint (SIJ) pain, knee injury, knee ligament tears (ACL/MCL meniscus), back injury (lumbar pathology), lumbar spine pain, previous injury, performance, and proprioception. The reliability, validity, and application of assessment and intervention for lower extremity, lumbopelvic hip complex, and sacroiliac joint dysfunction.

Regional Interdependence: Trunk and Lower Extremity

The directions for this video are identical to the video above; however, additional patterns have been added.

 Move a hand and contralateral foot forward (at the same time) and plant them on the floor, followed by moving the opposite hand and foot and planting them on the floor. With practice this can be done as a slow crawl, attempting to maintain a ball in the lumbar trough while crawling for a preset distance.

 Reversing the direction of the forward crawl is a significant challenge.

 The frontal plane crawl adds a new pattern of reciprocal motion. Contralateral limbs move together; this brings one set of limbs closer together and the other set further apart. For example, if moving to the right, you may start by moving the right hand to just wider than shoulder-width, while moving the left foot next to the right foot. Moving the opposite limbs bringing the hands close together and the feet further apart.

 The pattern for the limbs is similar to the "frontal plane crawl"; however, the hands will have to more than the feet, or visa-versa, to perform crawls in a circle.

 Once a patient, client or group has a repertoire of various dynamic quadruped progressions, adding "Simon Says", or simply randomized coaching cues, can turn quadrupeds into a game in which the person who can balance a ball in their lumbar trough the longest, is the winner.

 This is a very advanced progression, but can be fun for athletes. Assuming a dynamic quadruped position, pairs of trainees can attempt to knock a foam roll or ball off of their opponent's back. Each time a competitor loses the item balanced on their back, their opponent gets a point.

Quadruped Crawl 2 (Progressions)

Quadruped Crawl Sled Pull

Kneeling Chop Pattern

Single Leg Chop Pattern

Quadruped Progression (Gali-peds)

Ultimate Glute Bridge

Quadruped Crawl

Hardest Quadruped Progression Ever Challenge

Side Plank

Static Up Chop aka Lift

Static Standing Chop Pattern

Comments

Guest