Loading...

How to do Diagonal Quadruped Core Extensions: Active Resistance Training® Tech Study

Home/Active Resistance Training® Tech Study/How to do Diagonal Quadruped Core Extensions: Active Resistance Training® Tech Study

How to do Diagonal Quadruped Core Extensions: Active Resistance Training® Tech Study

⚡️How to do Diagonal Quadruped Core Extensions in the  Active Resistance Training® tech study – 10 reps each side

After you finish your ending plank after the previous exercise, release your knees to the floor and maintain your hands on the blocks.

The diagonal core extension is a simple core exercise that focuses on stability, and encourages a neutral spine. The goal here is to keep your navel engaged and keep your ribcage closed and connected to your abdominal wall.

This sequence relieves low back pain by using the abdominal contraction to allow the lower back to stretch. It’s quite literally an upside down crunch. This strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion.

– place your hands on the blocks and line up your wrists under your shoulders
– Line up your knees u der your hips
– Push down into the blocks and into the floor while pulling your navel up
– Extend the right arm and the left hip/leg away from your center. You should look at the floor.
– Push down into the left hand and right shin, simultaneously pulling the navel up and rounding your back while drawing your right elbow towards your left knee.
– Crunch up deeply and return to the beginning neutral spine position.
– Do ten reps. Repeat on the other side.

Remember the active resistance pressing downward into the floor creates the impetus to start the move. The arm/leg moves AFTER you engage by pushing down and pulling the navel in.

Now let’s practice!

Ready to try Active Resistance Training?  Join a zoom fitness class:

Try our A.R.T. Fundamentals Zoom Classes to get you started. Not sure how to use zoom? Click this link How Do I Join a Zoom Fitness Class to get started on a healthy lifestyle from the comfort and safety of your own home.

A.R.T. Fundamentals

Mon/Wed

10 am PST – Noon CST – 1 pm EST

All Levels. This is your entry-level Active Resistance Training® full-body workout. Learn and/or refine your practice no matter your fitness experience.

Equipment: Mat, 2 foam yoga blocks

***This is a LiveStream Class***
You will be sent a link to join the class via Zoom.

BOOK NOW

A.R.T. Mat

Tue/Thu

6:30 am PST – 8:30 am CST – 9:30 am EST

Int/Adv Level. Traditional full-body A.R.T. Method Mat Class. An experienced level of fitness and/or ART Fundamentals is recommended.

Equipment: Mat,  2 foam yoga blocks, ankle wts, 3-8 lb dumbbells, a sturdy chair

***This is a LiveStream Class***
You will be sent a Zoom link join the class.

BOOK NOW

Stretch & Mobility

Saturday

6  am PST – 8 am CST – 9 am EST

All levels. This 60 min stretch and mobility class will loosen your shoulders, stabilize your knees,  unkink your back and unlock your hips.

Equipment: Mat, 2 foam yoga blocks, a towel, exercise band or strap

***This is a LiveStream Class***
You will be sent a link to join the class via Zoom.

BOOK NOW

“All A.R.T. Method mat classes are entirely non-impact, total-body, joint-friendly, and designed to need only the space of your mat.”

“All A.R.T. Method mat classes are entirely non-impact, total-body, joint-friendly, and designed to need only the space of your mat.”

Memberships and Class Cards

Membership & Gift Cards

$7500MONTHLY MEMBERSHIP
More Info

10 & 20 Class Cards

$25000FOR USE ANY TIME
More Info

Who is Terri Walsh?

The Best Personal Trainer Online

Celebrity Trainer Terri Walsh is a 35 year veteran of the fitness industry in NYC – that now broadcasts her Zoom Fitness workouts from her jungle studio in Costa Rica. Terri was the first Creative Director of Programming at Crunch Fitness and she also headlined five different shows on Crunch Fitness’ ESPN2 including “Washboard Abs” videos. She created the Yoga Block Workouts and were featured in Self, Women’s Health, Shape, Crunch Gyms and many more. She’s an ACE Certified Group Fitness Instructor and Nutrition Specialist. She’s been interviewed, quoted or featured in numerous beauty, fashion, print and television media over the length of her continuing career. Terri believes EVERYBody is a work of A.R.T. and that Movement Cures Everything.

Visit my new YouTube channel

Join Our Newsletter

Inside offers, Recipes & Fitness tips every month

For a limited time, join our newsletter to receive our EAT WELL Christmas Recipe Pack. FREE! 10 healthy and delicious recipe pdf download.

From The Blog

Go to Top