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"On All Fours" Exercises



1. "On All Fours" - Arms

Position:

Hands and knees on floor.

Movement:

In the "on all fours" position, tighten the abdominal muscles and flatten the back to maintain a "neutral spine" position. Next, slowly extend one arm in front of the body, hold for a count of ___ seconds*, then return to the starting position. Repeat this movement with the opposite arm. Perform a total of ___ repetitions*.

Repetitions and Sets:

*See personalized exercise prescription sheet.




"On All Fours" - Arms and Legs

Position:

Hands and knees on floor.

Movement:

In the "on all fours" position, tighten the abdominal muscles and flatten the back to maintain a "neutral spine" position. Next, slowly extend one arm in front of the body while simultaneously extending the opposite side leg backwards, hold for a count of ___ seconds*, then return to the starting position. Repeat this movement with the opposite arm and leg. Perform a total of ___ repetitions*.

Repetitions and Sets:

*See personalized exercise prescription sheet.