Purpose:
To improve shoulder stability, core control, and anti-rotational strength through dynamic upper body movement in a quadruped position.
Description:
Begin on hands and knees in a quadruped position with a light resistance band looped around both wrists. While keeping the core engaged and hips level, lift one hand and tap the ground in three directions: diagonal up (45° forward), directly to the side (horizontal), and diagonal down (45° back). Return to center between each tap. Perform all three taps per side before switching. Repeat for 6–10 rounds per arm.
Equipment:
Light resistance loop band
Tips:
Keep hips square and avoid trunk rotation. Move slowly and with control—focus on maintaining pressure on the band throughout to keep tension in the shoulders and core.