Exos | Formerly Core Performance

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Core Knowledge


Quadruped - Alternating Opposites

Starting Position

  • On your hands and knees with belly-button drawn in and shoulders pushed away from floor


  • Lift your right arm and left leg into the air until they are parallel to the ground
  • Return to the start position and switch sides
  • Repeat for prescribed number of repetitions

Coaching Keys

  • Keep your stomach tight
  • Do not allow any movement in your trunk throughout exercise
  • Only move arms and legs as far as you can without moving spine

You Should Feel It

  • Working your shoulders, back and stomach

Tags: Prehab, Abs, Back