BEAR CRAWL TO BABY SQUAT — This is essentially a mobility, strength, balance and core workout all rolled into one exercise. It challenges every muscle in the body including the shoulders, chest, glutes, legs and required engagement of the core muscles throughout the entire movement.

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It improves mobility by working multiple joints through their full range of motion and challenges other lesser used joints and muscles to engage in order to stabilize the body as it moves into various positions.

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Bear Crawl: Quadruped position with knees off the ground. Head up and tail up, knees wide and shins parallel to the ground. Moving opposite arm with opposite leg (try to set opposite hand down at the same time you set opposite foot down, and only move approximately a hands length).

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Bear Crawl to Baby Squat transition: Bear Crawl approximately 6 times bring hands even, step right foot to right hand then left foot to left hand keeping hand on the ground (or jump into the squat). Bring knees wide get deep into your squat. Then bring hands up, head up, and chest up. Drive through heels, pressing down into the ground as you stand up. Keep hands up, head up, and chest up as you baby squat down with weight through your heels, knees wide and butt back to the wall behind you. Bring hands down to the ground, and resume your bear crawl.