Moves/Three-Way Down Dog

Three-Way Down Dog

ID: 109

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Exercise Type:
Total Quadruped
Contraindications:
Wrist Problems, Knee Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Quality of movement always takes priority over speed or load.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Shoulder and hip should remain the same distance apart on each rep.

Regression:

Place a light weight on the lower back and focus on not letting it fall before adding movement.

Progression:

Add a perturbation (partner tap) or unstable surface to increase reactive demand.

Common Problems:

Head drooping — keep eyes looking down and slightly forward to maintain cervical neutral.