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Quadruped Series

Both Repertoire Intermediate Core Stability & Cross-Body Control 3 steps

Four-point kneeling as a progression, all on one setting (1 Green or 1 Yellow, footbar Down, headrest Down): hold the trunk still while the knees drive the carriage in, load a single leg, then reach the opposite arm and leg together. The carriage only travels as far as the trunk can stay braced.

1. 1
   Foundation Quadruped Knee Tucks

   Beginner · Both

   Both knees tuck under a braced trunk — the smallest range, and the clearest proof that the carriage is driven by the abdominals rather than the arms.

2. 2
   Progression Quadruped Single Leg Stretch

   Intermediate · Modern

   Reach one leg long so the same trunk control has to hold against a longer lever and a twisting load.

3. 3
   Peak Quadruped Bird Dog

   Intermediate · Both

   Opposite arm and leg together — the cross-body reach that the first two steps have been preparing the trunk to resist.

Steps are real exercises, so each one keeps its own setup, cues, and progressions — and this sequence can be dropped into a lesson as a single slot.