Crab (Foundational)
The Locomotion Collection
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1m 17s
Set Up:
Start sitting on the ground with legs bent and feet planted in front of you.
Feet should be about hip width apart.
Place hands just outside of shoulder width either facing outward or behind you.
For starting out, you may feel more comfortable with hands facing outward as it may put less pressure on elbows than behind.
Pull shoulders down and back. Think about opening chest to the sky. This should fire up the muscles in your upper back and shoulders.
Look up just slightly (look to the “rising sun”) to keep your spine more neutral.
Press both hands and feet into the floor and try to increase the distance between ears and shoulders. Hips should lift from the ground.
Don’t worrying about how high your hips lift to start. Keep them low until you feel comfortable holding and moving in this position. Over time, you can consider raising your hips upward, which will not only engage glutes more but will challenge range in shoulders and wrists.
To walk, start by stepping your foot in front. This lead foot will plant and then actively engage hamstrings and glutes to “pull” the rest of your body forward.
As your foot steps forward, the opposite hand will push through the floor and step forward as well.
Don’t forget to keep your upper back engaged! Don’t let those shoulders roll inward.
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Monkey (Foundational)
Set Up:
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- Reaching your hands in front and to one side (the direction in which you want to travel), shift weight forward and place hands on the ground.
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Bear - Backward
Set Up:
Start on all fours with hands stacked under shoulders and knees under hips
Rotate elbow pits forward to help set shouldersTuck toes under
Spread fingers wide
Actively press into the floor and lift hips to the ceiling (achieving an “A” position)
If mobility allows, drop heels towards...
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Set Up:
Start on all fours with hands stacked under shoulders and knees under hips
Rotate elbow pits forward to help set shoulders
Tuck toes under
Actively press into the floor and lift hips to the ceiling (achieving an “A” position)
If mobility allows, drop heels towards the floor
Think ab...
