SHIFT Fit
Quadruped thread the needle
Quadruped thread the needle: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Start on hands and knees.
- Reach one arm beneath opposite arm. Keep supporting arm stable.
- 1 set × 5 reps per side. Use a smooth, controlled pace. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep supporting arm stable.
Equipment
- mat
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 1 set × 5 reps per side. | mat |
| intermediate | 2 sets × 5 reps per side; 45s rest between sets. | mat |
| intermediate | 2 sets × 8 reps per side; 60s rest between sets. | mat |
| intermediate | 1 set × 8 reps per side. | mat |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Twisting mainly through the pelvis; pulling with the arm; forcing the neck to follow farther. Exercise check: Keep supporting arm stable.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.