Reverse Bear Crawl

  • HOW: Start on all fours with your knees under your hips and your elbows under your shoulders and hands on the ground. Put your toes into the ground, push into it lifting your body slightly off of the ground. Step backwards with one leg at the same time the opposite arm goes back with it. Alternate going backwards while maintaining that starting position. Pretend that there is a cup of water on your back and you can’t spill it in order to keep your back flat. 
  • FEEL: You should the muscles in your core, shoulders, and hips working. You should also feel a stretch in your ankles. 
  • COMPENSATION: Keep your back flat, don’t arch it. Don’t point your toes down as you go backwards, keep your foot up.

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