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Exercises Movements, technique & proper execution

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Old 02-07-2005, 06:05 AM   #1
Graham Tidey
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I've searched both the net and Crossfit in my lunchbreak (now) but can't find what I'm after.

I remember seeing some quite good, in depth stuff on different animal walks to improve balance, strength, fitness, etc. Anyone have any links?

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Old 02-07-2005, 11:20 AM   #2
Mike Burgener
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the ones i use with my pe classes:
1. duck walks
2. chicken walks: like 1, but now grab your achilles tendons
3. cannot remember the name: like 2 but now take your hands on the inside of your ankles and move them to the outside of your ankles while walking.
4. wounded dog: push up position, raise the rear leg up and bear crawl.
5. drunken monkey (i think) same as 4 but now raise one of your arms and bear crawl...very advanced move here.
6. cannot remember name: do 1 burpee and on the jump up, land in the squatting position and drive legs back but now row over where your stomach is facing the ceiling, keep rolling over again until you are in the push up position again, do a burpee, repeat back to the crab position on over to the push up position, then repeat burpee. this is a great conditioner.
hope this helps-coach burgener
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Old 02-07-2005, 05:30 PM   #3
Gregory Spilson
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Here a few more....

Lizard crawl-Almost like a yoga cobra position. Waist down stays on the floor, hands do the walking (dragging)

Tiger walk-Pushup position with elbows slightly bent. Right arm moves forward while left leg comes up, then left arm right leg, etc..

Gorilla walk-Standing, reach down, grab ankles, and walk

Crab walk-Back to the ground, prop yourself up with straight arms and knees at 90 degrees.

Bunny hops-Pretty self-explanatory, just keep bouncing.

Hope this helps!


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Old 02-08-2005, 03:27 PM   #4
Paul Theodorescu
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Nice posts guys, neat stuff.
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Old 02-09-2005, 07:32 AM   #5
Brian Gibson
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I agree. Great stuff.
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Old 02-09-2005, 09:44 AM   #6
Graham Tidey
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Yeah, just what I was after, cheers fellas.

How do you rate them as exercises for conditioning?

I'm doing a lot of research into bodyweight exercises for unequipt/small spaces.
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Old 02-09-2005, 11:06 AM   #7
Gregory Spilson
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A great way to implement these are pick a few and do them in interval circuits, tabata if you wish. For example 20 sec. duck walk, 10 sec. rest, 20 sec. crab walk, etc.. I've used these on a number of occasions, and have found them to be a-1 in the conditioning department. I also forgot to include seal walks. Same position as lizard crawls, but keep fingers facing towards your body and walk! Enjoy.
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