Online Exercise System

Primary Muscles:

• Hamstrings
• Abdominals
• Quadriceps
• Biceps
• Calves
• Latissimus Dorsi
• Gluteals
• Anterior Tibialis
• Hip Flexors
• Obliques

Secondary Muscles:

Body Area:

• Legs
• Arms
• Back
• Shoulders

Movement Type:

• Core (Rotary Stability)

Equipment:

• Body Weight

Training Category:

• Body Weight

Proper Steps:

From a quadruped position, float your knees a “papers width” above the ground to load your arms and legs with your body weight
Maintain a well aligned spine with a braced core and packed shoulder blades
Take small steps forward or backward, shifting your weight between opposite limbs by driving your toes into the ground and gripping the floor with your hands
Imagine as if you are climbing up or down a ladder
Minimize any lateral sway of your hips