Name: Playbook - Yuri Marmerstein - Crawling on the floor
Uploaded: 2021-01-18T11:46:39.970Z
Duration: 20 min
Description: Crawling on the floor

Jesse

Crawling on the floor is super beneficial and often times underappreciated and underutilized.
These movements can build a ton of strength and improve coordination.

You don’t need any equipment to perform this work out, ideally you would perform each movement for 10 to 15 m of distance forwards and backwards.
If you don’t have that kind of space, you can do multiple rounds of going back-and-forth.

You can do this as part of your warm-up, conditioning, or just a standalone work out.

Try to keep the hips as high as possible with the weight evenly distributed between the hands and the feet.
Perform forwards and backwards

Straight leg bear walks

Try to keep the hips level with the shoulders, and knees 1 to 2 inches from the floor.
Placement of hand and foot should be contralateral, so you move the opposite hand and foot at the same time.

Try to move smooth, slow and controlled.

Perform forwards and backwards

Low bear walks

Perform as seen, forwards and backwards.

For a little bit of added difficulty, try to push the hips into extension

Crab walks

Hips level with shoulders, knees 1 to 2 inches off the floor.
Perform this movement slow and controlled going forwards and backwards.

Hands and feet should be coordinated in a contralateral fashion, opposite leg and opposite are moving at the same time

Lateral low bear walks

Feet move side to side as the hands and move forward in coordination.
Have fun with this one

Monkey walks

Kick one leg up towards handstand, switch the legs in the air, and step hands forward upon landing.
It’s not necessary to go to handstand, so keep the legs as low as you feel comfortable with.

Scissor walks

Walk the hands out, perform one push-up, then walk the feet in.
Do your best to keep legs straight and flat hands

Inch worms

Straight arms, straight legs. Alternate moving forward with the hands and feet.

Try to keep the hips as high as possible, and during the transition of the feet make an effort to push down with the shoulders as hard as possible

Press walks

Jumps from a quadruped position

Try to coordinate so that you jump and land with all four limbs at the same time

Grasshoppers

Crawling on the floor

Gymnastics inspired core training

Vlad

Henry

Elaine

Shoulder mobility routine with a stick

Andrei

Arm swings for loose shoulders

Adrian

Luke Harrison

Gentle restorative spine mobility on the floor

Amazing!!!! I’m so close to doing it with back against the wall. It’s just the fear holding me back

Missing wrist warm up but otherwise it was cool

Donya

It was just what this 72-year old body needs to start making real progress on my handstands.

Crawling on the floor

Community

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