Moves/T-Spine Rotation from crawl position

T-Spine Rotation from crawl position

ID: 456

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Exercise Types:
Total Quadruped, Core Rotate
Contraindications:
Wrist Problems, Knee Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Shoulder and hip should remain the same distance apart on each rep.
  2. 2. Knees hover one inch off the floor; this baseline creates foundational tension.
  3. 3. Knees track directly under hips and hands directly under shoulders at the start.

Regression:

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

Progression:

Increase the lever arm — extend limbs further before adding load or movement.

Common Problems:

Collapsing into the supporting shoulder — press the floor away actively.