Glossary - Q

Quadruped T-Spine Rotation

Muscle Groups: Back, Core, Shoulders

Description: Start in a tabletop position on all fours. Place one hand behind your head and rotate your upper body to bring your elbow upward. Return to the starting position and repeat the movement on the other side.

Pro Tip: Focus on slow and controlled movements to improve thoracic spine mobility and shoulder flexibility.

Quadruped Leg Extension

Muscle Groups: Glutes, Core

Description: Start in a tabletop position on all fours and extend one leg straight back while keeping your hips and core stable. Lower the leg back down in a controlled manner and repeat on the other side.

Pro Tip: Ensure that your hips remain stable throughout the movement for optimal glute activation.