Bring elbows and knees together crosswise in four-footed stance alternating ► quadruped reach

Individual work

Stand on four feet, stretch one arm and one leg crosswise, bring knees and elbows together under the body (approximately chest height) and return to the starting position (without lowering). Switch sides after each exercise.

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

Lighten:
Do not raise arms and legs to a horizontal position.

Harden:
Hold additional weight on the legs/arms and/or in the hands.

2-4 weight cuffs/2 weight balls/dumbbells ► make the exercise more difficult (additional weight)