Week 4 - Day 4

Drill 2: Quadruped Arm and Leg Reach with Control

Setup

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

Instructions

  • Inhale to prepare.
  • Exhale and extend one arm and the opposite leg without losing pelvis control.
  • Inhale and return to starting position.
  • Switch sides and repeat.
Sets: 2 – 3
Reps: 8 – 10 per side
Breath: Exhale to extend, inhale to return
Rest: As needed

What to Feel

  • Core stability and balance
  • Controlled extension with neutral spine

What to Avoid

  • Arching the back or losing balance

Red Flags

  • Pain in the lower back or shoulders

Regression

  • Perform with smaller movements for better control.