Prepared by: Bojan Jurosevic on

Sep 19, 2014

Quadruped - A lternating A rm Lift

Reps: 10 Sets: 3 Hold (sec): 5 Weekly: 3x Daily: 1x

Setup
Begin on all fours, with your arms directly under your
shoulders and knees resting on a cushion.
Movement
Raise one arm forward with your thumb pointed towards the
ceiling and palm facing inward. Hold briefly, then lower it back
to your starting position.
Tip
Make sure to keep your back straight and chin tucked during
the exercise, and do not let your trunk rotate while moving
Step 1 Step 2 your arm.

Quadruped A lternating Leg Extensions

Reps: 10 Sets: 3 Hold (sec): 5 Weekly: 3x Daily: 1x

Setup
Begin on all fours with your arms directly under your shoulders
and your knees resting on a cushion.
Movement
Extend your leg straight backward back so it's parallel with the
ground and your toes are pointing towards the floor. Hold
briefly then return to the starting position.
Tip
Do not let your trunk twist while moving your leg. Make sure
to keep your back straight and chin tucked during the exercise.
Step 1 Step 2

Bird Dog
Reps: 10 Sets: 3 Hold (sec): 5 Weekly: 3x Daily: 1x

Setup
Begin on all fours, with your arms positioned directly under
your shoulders and your knees resting on a cushion.
Movement
Straighten your opposite arm and leg at the same time so
that your leg and arm are parallel to the floor. Hold briefly
before returning to the starting position.
Tip
Do not let your trunk twist. Make sure to keep your back
straight and chin tucked during the exercise.
Step 1 Step 2

Quadruped Hip External Rotation

Reps: 10 Sets: 3 Hold (sec): 5 Weekly: 3x Daily: 1x

Setup
Begin on all fours with your arms directly under your shoulders
and your legs bent at a 90 degree angle.
Movement
Raise one knee off the ground, lifting your leg to the side of
your body.
Tip
Make sure to keep your knee bent at a 90 degree angle and
don't let your trunk rotate to the side during the exercise.

Step 1 Step 2

Quadruped Hip Extension with Mini Swiss Ball

Reps: 10 Sets: 3 Hold (sec): 5 Weekly: 3x Daily: 1x

Setup
Begin on all fours with a ball wedged in one knee.
Movement
Tighten your abdominals and then lift your leg with the ball
upward, lower it back down, then repeat. Think of pushing your
foot toward the ceiling.
Tip
Make sure not to let your hips rotate to either side during the
exercise.

Step 1 Step 2

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Prone Hip Extension
Reps: 10 Sets: 3 Hold (sec): 5 Weekly: 3x Daily: 1x

Setup
Begin by lying on your stomach with both legs stretched
straight behind you.
Movement
Slowly lift one leg upward as far as you can without arching
your low back, then lower it back to the starting position.
Tip
Make sure to keep your knee straight and trunk steady during
the exercise.

Step 1 Step 2

Prone Shoulder Flexion with Dumbbells

Reps: 10 Sets: 3 Hold (sec): 5 Weekly: 3x Daily: 1x

Setup
Begin lying face down with your arms resting straight
overhead, holding a dumbbell in each hand. Your forehead
should be resting on a small towel roll.
Movement
Lift your arms upward as far as is comfortably possible.
Tip
Think of squeezing your shoulder blades together as you lift
your arms. Make sure to keep your elbows straight and back
relaxed during the exercise.
Step 1 Step 2

Prone Scapular Retraction A rms at Side

Reps: 10 Sets: 3 Hold (sec): 5 Weekly: 3x Daily: 1x

Setup
Begin lying face down with arms resting on the ground
straight to your sides.
Movement
Lift your arms toward the ceiling keeping your elbows straight.
Tip
Think of squeezing your shoulder blades together as you lift
your arms.

Step 1 Step 2

Prone A lternating A rm and Leg Lifts

Reps: 10 Sets: 3 Hold (sec): 5 Weekly: 3x Daily: 1x

Setup
Begin lying on your front, with your arms and legs stretched
straight.
Movement
Keeping your elbow and knee straight, raise one arm and your
opposite leg at the same time, then lower them and repeat on
with your other arm and leg.
Tip
Make sure to keep your forehead in contact with the ground
and do not let your back arch during the exercise.
Step 1 Step 2

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