James Wilson: The quadruped kettlebells are basically try to teach you how to stabilize the pelvis with the lower abdominal wall, you how to differentiate between engaging the glutes in the hips and trying to engage the lower back, so that's basically whatever looking to accomplish here. There is a couple of different progressions to this exercise, the very first one level one is going to be a basic drawing or just kind of learn how to brace the abs.
What you are going to do is get down all foots and hands and knees. This is our quadruped pose and giving to your back straight and good way to tell if your back is straight is to get piece of PVC pipe or stick or the brome stick and or something like that, you get a set on your back and you want it on your head, your upper back and your tail bone, that's how that you want to go in nice neutral spine and so , what you are going to do is relaxed your abs and then draw the abbs in. They are going to try and touch your belly button to your spine and you are going to hold it for count of 5 and then you are going to relax and then you are going to do that again, you are going to draw your abs and try them. Touch your belly button to your spine and trying like fit into -- at the size too small circle like that and get a whole and relax so 5 seconds hold on that what you are looking for really draw in and you don't want to feel like you use, any of those free contact points you had upper back and tailbone, because that's means that's you are starting to engage other things other than the lower abdominal wall that's how we work with this exercise, so get to aware you can hold good strong 5 second contractions without you want to do you can do advance in the next level.
Level 2 once you are going to do is , is to take the pair of something getting in set you can put one knee on the pad, you want to raise the knee up off the ground and one side you are going to take your stick or PVC pipe inset a back head upper back into your bone, you are going to get this knee of the ground draw abs and engage and then you going to straight inside you want to squeeze your gluet and think about trying to keep those out. Drawing and squeezing the glutes that's you come back and coming back in, so definitely its difficult exercise if you really concentrate on new -- abs strong in and straight in that leg back if you get to where you searched twist and you starts to loose that those 3 points to contact again, you want to avoid that circle pretty high and once you keep your abs engaged, engaged your gluets and keep a nice and straight spine.
So other variation of level is to place the stick across your pelvis like this side ways and you can engage the abs just straight the leg out and watch your spine is that we let you know if you get any sort of twisting when you come back if you are twisting then a stick or move so I just kind of an gives you another view what's happening so, get to where you can do with the with the stick on your back, a still in the spine get where pretty good -- then you can start incorporating across the pelvis like that.
The level 3 is a variation on that one so same basic concept, you are going to get set up ready to go, abs engaged, leave points to contact. Now you are going to squeeze the gluet and come up but you going to leave the leg bend, and this is a little more difficult to execute. So again when you come down you are not putting the knee back down on the ground, you keeping the abs engaged and to going backup, back down on a control. The idea is you want to fill most of the attention in bringing the leg up is coming from the gluet and you want to feel whole lot on hamstrings. So again and you can also once you got good on this stick, or really parallel to the spine, you can again put it across the back, like this , have really perpendicular and again come up, back down watch in this there is spine there. So and so that's level 3 you just have to do bent leg where you bring your leg up.
Now level 4 again you incorporate some arm and some leg, so we are going to get yourself said like little practice in abs engaged. Just starting with and take one hand and one knee off the ground opposite hand knee and once you got to come the hands and foots can come back ,the hands going to come out and going to come back center and repeat . So again you got the opposite hand the leg going out and a coming back in so again you are look in to keep that spine straight and lastly get it you can add in running it perpendicular there to pelvis. To see make sure you get that twist that so again , so that's you guys curl hand and progressions level one your basic draw and really -- embrace that the lower abs there, level two you are bracing the abs using the glute to straighten one leg behind you. Level 3 you're bracing the abs and bringing the leg up that's you are leaving the knee bent. And then level 4 you pulling a opposite arm and leg out at the same time as you bringing them back in, so that's your basic quadruped core whole progressions.
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