Week 4 - Day 1

Drill 5: Quadruped Rock Back with Reach 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 while reaching one arm forward.
  • Inhale and return to the starting position.
  • Switch arms and repeat.
Sets: 2 – 3
Reps: 8 – 10 slow reps per side
Breath: Exhale to rock back, inhale to return
Rest: As needed

What to Feel

  • Smooth pelvic motion with core control
  • Rib stability during reach

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.