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Hey warriors, it's your trainer Marzia Prince here. Today's excercise I'm
going to instruct is called the quadruplex. Anybody can benefit from the
quadruplex whether you're young, old, athletic, and even pregnant.
So, what is the quadruplex? Here we go. We're going to get on all fours.
Make sure your knees are under your hips and your wrists are underneath
your shoulders. You want to make sure you have a neutral spine. Keep your
belly button to the spine. You want to make sure you look down. You don't
want to go up like this because it puts pressure on your cervical
vertebrae. So, you want to make sure you look down just like that.
What you're going to do is you're going to engage your core. This helps
with balance, stability, posture, strength, you name it. It's a great
exercise. It's a small one, but it's very beneficial.
You take the opposite arm, opposite leg, and point out. You're going to
look down. Then you're going to bring it up. Keep that core tight. Come
back down and touch the ground. You're going to bring it out. Extend the
arm. Extend the toe. Make sure you point point. And, bring it down.
You can either do sets, like in reps, or you can do it timed for like a
minute holding out, or maybe 15 reps like two or three sets. You do
opposite arm, opposite leg, so make sure you get the other side.
Now, if you're an athlete, you can add a dumbbell and ankle weights. Give
it more resistance so it makes it tougher. You're utilizing the shoulders,
upper back, lower back, your glutes, your hamstrings, and your core. So,
this exercise is very beneficial for your core, your back, a little bit of
your shoulders, glutes, your hamstrings, and helps lengthen your posture.
You can add this to your workout whether it's leg day or maybe core day,
and you'll see the difference.