Basic Quadrupedal Locomotion Patterns

Описание: THE WHAT & HOW:
'Locomotion' is essentially the movement of the body from A to B, though space. Whilst there are many ways to do so and each can be learnt & consolidated as a cyclical synergy on our body's autonomic "movement map", it is rarely taken up as a subject-area of practice to itself. Here are some of the most fundamental quadrupedal patterns (using both hands & feet) to get you started.

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Whilst also a practice of "dynamic-conditioning", utmost QUALITY in execution is always present. Develop awareness toward shifting weight between hands & feet, control through transitions, and communicate with the floor with LIGHTNESS & deliberation on every step. This approach - filled with INTENTION - both develops "hard" capacities such as strength & mobility, as well as a perceptible aesthetic of "ease" & "effortlessness" when the patterns are ultimately brought into more open/free-association contexts, "speaking" the vocabulary which has been learnt.

RESOURCE CONTENTS:

0:05 - Hand 'line of action' (forward/backward)
This emulates the action of the feet in the natural human walking pattern.

0:42 - Static 'Box' position
The foundational "referent-configuration" for the quadrupedal form. RESIST the rotation of the pelvis, keeping it & shoulders at horizontal level and PUSHING maximally through the floor.
Dropset: 30", 20", 10" hold ea. side, alternating (no rest) / 1-2 sets

1:05 - Contralateral 'box' exploration
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Same DS as static box

PRESCRIPTION:
Practice each of the following patterns for 30-60" in each direction taking a 1:1 work:rest ratio for a conditioning context, 2-3 sets 1-2x per week. After 4-6 weeks, instead practice a 'FREE ASSOCIATION' connecting all patterns SEAMLESSLY for 60-90", 3-5 sets.

1:28 - 'Bear crawl' (forward)
Review webinar:    • Daily Practice Phase 2: Webinar 2 of 2 (24...  
Maintain a strict "box" position throughout - do not extend too wide into a pushup position, nor step to close/compressed toward a squat. As with box exploration, emphasise ANTI-ROTATION, keeping pelvis & shoulders horizontal and DO NOT LET THE BACKSIDE RISE - keep it level with shoulders.

As with the static "box", the pattern transitions through a TWO-POINT support (i.e. ONE hand/foot - and NEVER '3-point') between steps, during which you should RESIST rotational tilting of the pelvis. To be sure, place a light weight-plate on the SACRUM or a stick along the SPINE for immediate feedback

Do not allow '"sinking" between the shoulders - maximally push through the floor with each step, placing the hands/feet optimally so as not to over/underextend. Feel yourself in CONTINUOUS motion & eliminate any rigid, start/stop textures. To guide your stepping, lead with the KNEE TOWARD THE WRIST (but STOP short - do not touch). To heighten awareness & direct quality, practice the 'Hand line of action' on EVERY step (see beginning of resource).

1:50 - 'Bear crawl' (backward)
Maintain the same quality-cues for forward-walking, PUSH THROUGH THE FLOOR with the arm on each step to facilitate the backward movement. As you are now travelling backward, the HAND 'LINE OF ACTION' IS REVERSED (i.e. fore-finger and THEN pisiform)

2:09 - 'Bear crawl' (lateral)
Maintaining the quality-cues, start with HANDS TOGETHER and FEET APART and alternate the positions cyclically to locomote laterally. Note that the hand line of action not ALTERNATES: the leading hand reaches through the FOREFINGER & rolls into the PISIFORM, and the second hand PISIFORM rolling to FOREFINGER.

2:42 - 'Crab walk' (forward)
Follow the same 2-point support, contralateral walking coordination (more of a challenge here). PUSH DOWNWARD through the floor with each step to stabilise the shoulders. Work FOREFINGER to PISIFORM.

2:54 - 'Crab walk (backward)
Same as forward, but working PISIFORM to FOREFINGER.

3:11 - Travelling squat (forward)
Take weight in arms, land LIGHTLY and COMPRESS the legs forward to squat. Progress to position feet IN-FRONT of hand-line

3:30 - Travelling squat (backward)
Take weight in arms and PRESS to step back. Land lightly & progress to positioning hands BEHIND foot-line.

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