Raising and lowering one arm and leg crosswise in quadruped stance (elbows and knees together) (right) ►quadruped reach

Individual work

Four-foot stance with one arm (right) and one leg (left) stretched out crosswise, knees and elbows together under the body (approximately chest height) and back to the starting position (without lowering).

Attention:
Head, torso, hips and leg (and outstretched arm) form approximately one line.

Lighten:
Do not raise your arms and legs to a horizontal position; only hold the position with your arm and leg extended.

Harden:
Hold an additional weight on your leg/arm and/or in your hand.

Variation:
Switch sides after each exercise (organisation = 1 exercise).

1-2 weight cuffs/1 weight ball/dumbbell ► Make the exercise more difficult (additional weight)