Quadruped Thread The Needle And Open Book – Band

  • HOW: Anchor a band in a low position. Begin by getting into the quadruped position with your hands on the ground underneath your shoulders and your knees on the ground under your hips with your toes pushing into the ground. Grab the band with your outside arm. Let the band twist that arm and side to where your arm goes behind the other and you face the anchored band. Push into the ground with the hand on the ground, rotate back using your shoulder blade muscles pulling the band at the same time. Rotate your chest towards the arm that is pulling, as far open as you can.  Repeat for as many reps as prescribed. 
  • FEEL: You should feel your mid back muscles working. 
  • COMPENSATION: Make sure to twist toward the achor. Keep the other arm stable.

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