Name: Playbook - Hailea Scott - Phase 3 Quadruped
Uploaded: 2023-10-03T15:00:00.289Z
Duration: 120 min
Description: Phase 3 Quadruped

Hip extensions 
Bird Dogs
Diagonal Bird Dog

It is key to use what you learned on the breathing videos and apply them to this

- Inhale before beginning
- Exhale and engage TVA/PF as you extend one leg straight back (keeping spine neutral) 
- Pull it in all in one exhale
- Inhale and repeat on same side. When finished, perform on other side.

Hip Extensions

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

- Inhale before beginning. 
- Then, exhale and engage TVA/PF as you extend arm and leg out straight (toe pointing down)
- Reach them to the sides (only as far as the trunk remains still)
- Then bring the limbs in -- all in one exhale. 
- Inhale and repeat on same side. When finished, perform on other side.

Phase 3 Quadruped

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