Moves/zBurpee Extravaganza

zBurpee Extravaganza

ID: 333

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

Key Teaching Points:

  1. 1. Progress from stability to mobility drills only once the base position is solid.
  2. 2. Think of the spine as a table: every rep tests whether items on the table slide.
  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 resistance band around the ankles or wrists. Progress to a moving bear crawl variation.

Common Problems:

Lower back sagging — cue posterior pelvic tilt and rib cage down. Hip rotation on limb extension — slow down and reduce range.