Exos | Formerly Core Performance

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Core Knowledge


Handwalk - Moving Backward


  • Stand with your legs straight and your hands on the ground in front of you.
  • Keeping your legs straight and stomach tight, walk your feet backward.
  • Still keeping your legs straight, walk your hands back up to your feet.
  • Continue for the remainder of the set.

Coaching Tip

  • Use short “ankle steps” to walk back up to your hands. That is, take baby steps using only your ankles—don’t use your knees, hips, or quads.

Feel It

  • Stretching your hamstrings, lower back, glutes, and calves.

Tags: Hamstrings, Movement Preparation, Torso