Moves/Superman to Cobra

Superman to Cobra

ID: 422

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Exercise Type:
Lower Step
Contraindications:
Knee Problems, Ankle/Calf Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Front shin should remain as vertical as possible throughout.
  2. 2. Step length determines demand — longer step increases glute load, shorter increases quad.
  3. 3. Drive through the heel of the front foot to return to standing.

Regression:

Use a split-squat with the rear foot elevated on a low surface to reduce the balance demand.

Progression:

Introduce a knee-drive at the top of the step to increase hip flexor and single-leg balance demand.

Common Problems:

Front knee traveling too far forward — cue a big step and emphasis on the vertical shin.