Quadruped Shoulder-Tap
Build core stability and shoulder strength with this controlled tabletop challenge. Minimize hip rocking to maximize tension for a rock-solid midsection and improved balance.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Begin on your hands and knees in a tabletop position. Ensure your wrists are directly underneath your shoulders and your knees are underneath your hips.
Execution
Lift your knees just a few inches off the ground, maintaining a flat back and engaging your core tightly.
From this hovering position, slowly lift one hand off the ground while maintaining your balance.
Tap the opposite shoulder with the hand you have lifted.
Return the hand to the starting position and repeat the motion with the other side.
Tips
Keep your hips as still as possible; avoid rocking or rotating your torso.
Maintain a neutral spine and keep your gaze down toward the mat.
If the movement is too difficult, hold the hovering position without tapping.