Week 3 - Day 1

Drill 4: Quadruped Rock Back with Breath Focus

Setup

  • Begin on hands and knees, wrists under shoulders, knees under hips.
  • Maintain a neutral spine and pelvis.

Instructions

  • Inhale to prepare.
  • Exhale and slowly shift your hips back toward your heels.
  • Inhale and return to the starting position.
Sets: 2–3
Reps: 8–10 slow reps
Breath: Exhale to rock back, inhale to return
Rest: As needed

What to Feel

  • Smooth pelvic movement with core control
  • Minimal arching or rounding of the spine

What to Avoid

  • Collapsing the lower back or pelvis

Red Flags

  • Pain in the knees or lower back

Regression

  • Perform with hands elevated on a surface for reduced load.