Muscle groups

Core, Quadriceps, Glutes, Back

Description

Assume a prone position on the floor, supporting your weight on your hands and toes. Hands underneath your shoulders, and legs extended behind your in a wide stance. Hips low, keep your glutei engaged and push away from the floor with straight arms. Eyes forwards, neck neutral and try to lengthen the spine.

Now slowly turn you gaze to one side, keep a tall posture, feel the opposite hip flexor open up more. Shift to the other side, back and forth, slowly prying the hips open.

Then return to the centre, push the hips back, keeping your arms straight. Elevate the shoulders, (shrug them up to our ears), & keep your neck neutral.
Think about pushing your chest through to the floor.

Hold for a short time, before returning the cobra position.

From here, push the hips back, keeping the spine neutral and arms straight. Elevate the shoulders, (shrug them up to our ears). Think about pushing your chest through to the floor.
Hold for a short time - keeping the shoulders elevated, think about pushing your chest through to the floor - Then return to the start.

Movement Group

Mobility

Required Equipment

None

Progressions And Regressions

None