Animal Walks Quickie

Graham Tidey · 02-07-2005, 06:05 AM

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?

ate logo.

Mike Burgener · 02-07-2005, 11:20 AM

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

Gregory Spilson · 02-07-2005, 05:30 PM

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!

Paul Theodorescu · 02-08-2005, 03:27 PM

Nice posts guys, neat stuff.

Brian Gibson · 02-09-2005, 07:32 AM

I agree. Great stuff.

Graham Tidey · 02-09-2005, 09:44 AM

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.

Gregory Spilson · 02-09-2005, 11:06 AM

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.

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
Quickie Zone fat block question	Gina Fleming	Nutrition	2	07-11-2007 11:06 AM
Kettlebell Handles for Farmer's Walks?	Clay Johnson	Equipment	8	02-07-2007 07:37 AM
Waiter walks	Jerry Walker	Exercises	2	09-12-2006 09:23 AM
Another "Fran" quickie	Mark Garcia	Workout of the Day	6	04-09-2006 09:00 PM
"Fran" quickie	Tim Runnette	Workout of the Day	3	04-09-2006 08:56 AM

02-07-2005, 06:05 AM	#1
Graham Tidey Member Profile: Join Date: Jul 2004 Location: Lisbon Alameda Posts: 393	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? ate logo.

02-07-2005, 11:20 AM	#2
Mike Burgener Affiliate Profile: Join Date: Sep 2003 Location: bonsall ca Posts: 629	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

02-07-2005, 05:30 PM	#3
Gregory Spilson Member Profile: Join Date: May 2004 Location: Detroit MI Posts: 78	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!

02-08-2005, 03:27 PM	#4
Paul Theodorescu Member Profile: Join Date: Jun 2005 Location: Quebec Quebec Posts: 685	Nice posts guys, neat stuff.

02-09-2005, 07:32 AM	#5
Brian Gibson Member Profile: Join Date: Oct 2004 Location: Big Stone Gap VA Posts: 424	I agree. Great stuff.

02-09-2005, 09:44 AM	#6
Graham Tidey Member Profile: Join Date: Jul 2004 Location: Lisbon Alameda Posts: 393	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.

02-09-2005, 11:06 AM	#7
Gregory Spilson Member Profile: Join Date: May 2004 Location: Detroit MI Posts: 78	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.