Segmented Burpee (aka: Lizard Walk, Spiderman Crawl, Alligator Crawl)

by Anthony Carey, MA

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The segmented burpee—sometimes called the lizard walk—is a great full body exercise that keeps the body's musculoskeletal system constantly under tension, fighting the gravitational forces as we move. And, due to coordinating the opposite hand and foot, it is also a great motor control movement exercise. Start off on your hands and feet, keeping your torso parallel to the floor. Step forward with one hand and the opposite foot. You will get big rotation at your hip, which causes a big rotation in your thoracic spine, constantly keeping the body under tension and loaded. If you want to progress this exercise, simply increase the tempo as the person moves. If you want to regress the exercise, you could do it incrementally at a much slower pace.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.