{"id":3880,"date":"2023-01-22T18:19:32","date_gmt":"2023-01-22T18:19:32","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=3880"},"modified":"2023-01-23T22:10:27","modified_gmt":"2023-01-23T22:10:27","slug":"5-bear-crawl-exercises-you-might-not-have-tried","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-bear-crawl-exercises-you-might-not-have-tried\/","title":{"rendered":"5 Bear Crawl Exercises You Might Not Have Tried"},"content":{"rendered":"\n<p>Are you looking to build more durable shoulders, and improve your lumbo-pelvic stability (think core). Here are 5 bear crawl exercises you might not have seen or tried before.\u2063 Bear crawls, and the many variations you can perform, improve lumbo-pelvic stability, shoulder and scapular controlled mobility (and stability on the planted side), and coordination. <\/p>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background has-normal-font-size\"><strong>#1) Jumping Push-Up Bear Crawl Combo<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2063This exercise improves upper body power, lumbo-pelvic stability, and shoulder and scapular controlled mobility. \u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Jumping Push-Up Bear Crawl Combo\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/IAeYUPB1tAk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063<\/li>\n\n\n\n<li>Place your thighs so they are in a vertical position, bend your knees, and keep them a few inches above the floor.\u2063\u2063\u2063<\/li>\n\n\n\n<li>Your shoulders should be above your hands.\u2063\u2063 Spread your fingers and pretend you are suctioning them to the floor.\u2063<\/li>\n\n\n\n<li>\u2063\u2063\u2063\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.\u2063\u2063 \u2063\u2063\u2063<\/li>\n\n\n\n<li>Now jump forward with your hands, extend your hips and legs, and descend into a push-up. As you are descending into the push-up, retract your shoulder blades. \u2063 \u2063\u2063\u2063<\/li>\n\n\n\n<li>\u2063\u2063\u2063In the bottom position, your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out. \u2063\u2063\u2063<\/li>\n\n\n\n<li>\u2063\u2063\u2063Once your upper arms are approximately parallel (or slightly closer) to the floor, explode off the floor with your upper body, and return to the starting\/bear crawl position. Aim to get as much air-time as you can.\u2063\u2063 \u2063\u2063\u2063<\/li>\n\n\n\n<li>\u2063\u2063\u2063When you are pressing your body away from the floor, protract your shoulder blades. \u2063\u2063 \u2063\u2063\u2063<\/li>\n\n\n\n<li>\u2063\u2063Land as softly as possible, and maintain proper push-up form.\u2063\u2063 \u2063\u2063<\/li>\n\n\n\n<li>\u2063For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, or neck to collapse.\u2063\u2063\u2063<\/li>\n\n\n\n<li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes. <\/li>\n\n\n\n<li>In terms of breathing, do what works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Renegade Rows From Bear Crawl&nbsp;<\/strong><\/p>\n\n\n\n<p>\u2063This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility (on the side that is moving), and stability (on the side that is planted), and to some extent, upper body strength.\u2063\u2063 Aside from your moving arm\/shoulder blade, the rest of your body should remain in a relatively fixed position for the duration of the exercise. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Renegade Rows From Bear Crawl\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/tTwoxynOfNM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063\u2063<\/li>\n\n\n\n<li>\u2063\u2063\u2063\u2063Place your thighs so they are in a vertical position, bend your knees, and keep them a few inches above the floor.\u2063\u2063\u2063\u2063<\/li>\n\n\n\n<li>\u2063\u2063\u2063\u2063Your shoulders should be above your hands.\u2063\u2063\u2063\u2063<\/li>\n\n\n\n<li>\u2063\u2063\u2063\u2063Before each rep, take a deep breath in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.\u2063\u2063\u2063\u2063<\/li>\n\n\n\n<li>Perform a single arm row. Initiate the movement by using the muscles in your mid and upper back and draw your shoulder blade in towards your spine (retract).\u2063\u2063<\/li>\n\n\n\n<li>&nbsp;\u2063\u2063In the top position, do not allow your elbow to flare out.\u2063\u2063<\/li>\n\n\n\n<li>&nbsp;\u2063\u2063Lower the weight to the starting position with control. Your shoulder blade should perform the reverse movement (protraction) as it did during the rowing\/concentric component. Think about moving your shoulder blade away from your spine and around your ribcage. Do not keep it pinned.\u2063\u2063<\/li>\n\n\n\n<li>&nbsp;\u2063\u2063Pay attention to your non-working\/supporting side. Push away from the dumbbell and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.\u2063\u2063<\/li>\n\n\n\n<li>&nbsp;\u2063\u2063For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, weight to shift from foot to foot, or hips to pike or collapse.\u2063\u2063<\/li>\n\n\n\n<li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes. <\/li>\n\n\n\n<li>&nbsp;\u2063\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/121371743_362322228152138_2119983897493471978_n-15.jpg?resize=562%2C644&#038;ssl=1\" alt=\"\" class=\"wp-image-6712\" width=\"562\" height=\"644\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/121371743_362322228152138_2119983897493471978_n-15.jpg?w=749&amp;ssl=1 749w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/121371743_362322228152138_2119983897493471978_n-15.jpg?resize=262%2C300&amp;ssl=1 262w\" sizes=\"auto, (max-width: 562px) 100vw, 562px\" \/><\/a><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\">Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Push-Up Program<\/em>&nbsp;for $157.&nbsp;<strong>Both programs regularly cost $97 each, so you save $37.&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>#3) Bird Dog Bear Crawl Combo \u2063<\/strong><\/p>\n\n\n\n<p>\u2063This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility (on the side that is moving), and stability (on the side that is planted).\u2063\u2063\u2063\u2063\u2063 Aside from your moving arm and leg, the rest of your body should remain in a relatively fixed position for the duration of the exercise. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Bird Dog Bear Crawl Combo\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/k6zpQCoDgZs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063<\/li>\n\n\n\n<li>\u2063\u2063\u2063Place your thighs so they are in a vertical position, bend your knees, and keep them a few inches above the floor.\u2063\u2063\u2063<\/li>\n\n\n\n<li>\u2063\u2063\u2063Your shoulders should be above your hands.\u2063\u2063 Spread your fingers and pretend you are suctioning them to the floor.\u2063<\/li>\n\n\n\n<li>\u2063\u2063\u2063Before each rep, take a deep breath in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.\u2063\u2063\u2063<\/li>\n\n\n\n<li>\u2063\u2063Now lead with your heel, and extend one leg backwards, and simultaneously reach forward with your opposite arm. Pause for a count when you are in this extended position. Return your arm and leg to the starting position. You can alternate sides, or you can perform all of the reps on one side before switching sides.\u2063<\/li>\n\n\n\n<li>Do not lift your arm or leg too high as this can cause your spine to hyperextend. Parallel to the floor is often a good height.\u2063<\/li>\n\n\n\n<li>\u2063As a main objective of this exercise is to generate full body tension, contract your lats, the muscles between your shoulder blades, arm, and leg.\u2063<\/li>\n\n\n\n<li>\u2063On the planted side, do not mindlessly hang out. Press your body away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage).\u2063\u2063\u2063<\/li>\n\n\n\n<li>For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not let your lower back hyperextend, ribs flare, torso, spine, or hips rotate, weight shift from foot to foot, or hips pike or collapse.\u2063\u2063\u2063<\/li>\n\n\n\n<li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes. <\/li>\n\n\n\n<li>\u2063\u2063\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>#4) Band Resisted Bear Crawls \u2063<\/strong><\/p>\n\n\n\n<p>\u2063This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility (on the side that is moving), stability (on the side that is planted), and coordination.\u2063\u2063\u2063\u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Resisted Bear Crawls\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/3yqa-e6rdPk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fasten a resistance band around a secure surface, and place the band around your hips. There should be a significant amount of resistance in the band for 100% of the exercise. \u2063<\/li>\n\n\n\n<li>Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063<\/li>\n\n\n\n<li>\u2063\u2063\u2063Place your thighs so they are in a vertical position, bend your knees, and keep them a few inches above the floor.\u2063\u2063\u2063<\/li>\n\n\n\n<li>\u2063\u2063\u2063Your shoulders should be above your hands.\u2063\u2063 Spread your fingers and pretend you are suctioning them to the ground.\u2063<\/li>\n\n\n\n<li>\u2063\u2063\u2063For the duration of the exercise, keep your core braced (360 degree brace), and ribs tucked towards your hips. Figure out what breathing works and feels best for you.\u2063\u2063<\/li>\n\n\n\n<li>\u2063Crawl forward and perform multiple steps per side. Then perform the reverse movements and crawl backwards.\u2063\u2063<\/li>\n\n\n\n<li>On the planted side, do not mindlessly hang out. Press your body away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage).\u2063\u2063\u2063<\/li>\n\n\n\n<li>For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not let your lower back hyperextend, ribs flare, torso, spine, or hips rotate, or hips pike or collapse.\u2063\u2063 <\/li>\n\n\n\n<li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).<\/li>\n\n\n\n<li>In terms of breathing, do what works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>#5) Plate Slides From Bear Crawl <\/strong><\/p>\n\n\n\n<p>\u2063This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility (on the side that is moving), and stability (on the side that is planted).\u2063\u2063\u2063\u2063\u2063 Aside from your moving arm, the rest of your body should remain in a fixed position for the duration of the exercise. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Plate Slides From Bear Crawl Position\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/DanbZNuuCp8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063<\/li>\n\n\n\n<li>\u2063\u2063\u2063Place your thighs so they are in a vertical position, bend your knees, and keep them a few inches above the floor.\u2063\u2063\u2063<\/li>\n\n\n\n<li>\u2063\u2063\u2063Your shoulders should be above your hands.\u2063\u2063 Spread your fingers and pretend you are suctioning them to the floor.\u2063<\/li>\n\n\n\n<li>\u2063\u2063\u2063Place a weight plate on one side of your body, and so it\u2019s directly below your shoulder.\u2063\u2063\u2063<\/li>\n\n\n\n<li>\u2063\u2063\u2063Before each rep, take a deep breath in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.\u2063\u2063\u2063<\/li>\n\n\n\n<li>\u2063\u2063Now slide the weight plate to the opposite side of your body. Repeat using the opposite arm.\u2063\u2063\u2063<\/li>\n\n\n\n<li>\u2063\u2063\u2063Pay attention to your non-working\/supporting side. Push away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.\u2063\u2063<\/li>\n\n\n\n<li>\u2063\u2063\u2063For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not let your lower back hyperextend, ribs flare, torso, spine, or hips rotate, weight shift from foot to foot, or hips pike or collapse.\u2063\u2063\u2063<\/li>\n\n\n\n<li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes. <\/li>\n\n\n\n<li>\u2063\u2063\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"657\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=750%2C657&#038;ssl=1\" alt=\"\" class=\"wp-image-7449\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=300%2C263&amp;ssl=1 300w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#e5e5e5\">Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Lower Body And Core Program<\/em> for $157.&nbsp;<strong>Both programs regularly cost $97 each, so you save $37.&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a> <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you looking to build more durable shoulders, and improve your lumbo-pelvic stability (think core). Here are 5 bear crawl exercises you might not have seen or tried before.\u2063 Bear crawls, and the many variations you can perform, improve lumbo-pelvic stability, shoulder and scapular controlled mobility (and stability on the planted side), and coordination. #1) Jumping Push-Up Bear Crawl Combo \u2063This exercise improves upper body power, lumbo-pelvic stability, and shoulder and scapular controlled mobility. \u2063 Coaching Tips: #2) Renegade Rows From Bear Crawl&nbsp; \u2063This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility (on the side that is moving), and stability (on the side that is planted), and to some extent, upper body strength.\u2063\u2063 Aside from your moving arm\/shoulder blade, the rest of your body should remain in a relatively fixed position for the duration of the exercise. Coaching Tips: Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Push-Up Program&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE #3) Bird Dog Bear Crawl Combo \u2063 \u2063This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility (on the side that is moving), and stability (on the side that is planted).\u2063\u2063\u2063\u2063\u2063 Aside from your moving arm and leg, the rest of your body should remain in a relatively fixed position for the duration of the exercise. Coaching Tips: #4) Band Resisted Bear Crawls \u2063 \u2063This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility (on the side that is moving), stability (on the side that is planted), and coordination.\u2063\u2063\u2063\u2063\u2063 Coaching Tips: #5) Plate Slides From Bear Crawl \u2063This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility (on the side that is moving), and stability (on the side that is planted).\u2063\u2063\u2063\u2063\u2063 Aside from your moving arm, the rest of your body should remain in a fixed position for the duration of the exercise. Coaching Tips: Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Lower Body And Core Program for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":3891,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,22,576,1,592,23],"tags":[182,802,840,425,878,875,500,811,286,285,1523,526,868,870,871,1524,1525,525,877,897,1189,965,869,896,972,1188,895,527,885,968,1190,964,867,887,969,1191,966,1276,1036,1026,1025,1141,1150,1143,1149,1140,1142,1139,1144,1152,1154,1155,1151,1147,1153,1146,1156,882,886,1275,1274,1272,1273,1035,1034,1032,1033,1057,1061,1056,1060,1054,1058,1055,1059,1024,1023,1021,1022,859,183,874,881,271,326,325,860,173,880,409,872,408,883,516,237,884,400,876,396,327,328,287,1522,1138,1137,272,1148,1145,635,290,879,299,776,1271,1270,1269,1268,1267,443,754,1018,1031,1030,333,1029,1028,1027,511,1052,1053,1051,1020,317,172,470,331,298,467,1037,845,1019,747,437,406,223,403,380,167,239,873,818],"class_list":["post-3880","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-fitness","category-minimal-equipment","category-shoulder-health","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-anti-rotation","tag-anti-rotational-exercises","tag-athlete-training","tag-athletic-training","tag-bear-crawl","tag-bear-crawls","tag-bear-crawls-for-athletes","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-bear-crawl-exercise-for-athletes","tag-best-bear-crawl-workouts","tag-best-core-exercise","tag-best-core-exercise-for-athletes","tag-best-core-exercise-for-pull-ups","tag-best-core-exercise-for-push-ups","tag-best-core-exercise-for-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-pull-ups","tag-best-core-exercises-for-push-ups","tag-best-core-exercises-for-runners","tag-best-core-workout","tag-best-core-workout-for-athletes","tag-best-core-workout-for-pull-ups","tag-best-core-workout-for-push-ups","tag-best-core-workout-for-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-pull-ups","tag-best-core-workouts-for-push-ups","tag-best-core-workouts-for-runners","tag-best-exercise-for-rotator-cuff-stability","tag-best-exercise-for-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-stability","tag-best-lower-trapezius-exercise","tag-best-lower-trapezius-exercise-for-athletes","tag-best-lower-trapezius-exercises","tag-best-lower-trapezius-exercises-for-athletes","tag-best-lower-trapezius-workout","tag-best-lower-trapezius-workout-for-athletes","tag-best-lower-trapezius-workouts","tag-best-lower-trapezius-workouts-for-athletes","tag-best-mid-trapezius-exercise","tag-best-mid-trapezius-exercise-for-athletes","tag-best-mid-trapezius-exercises","tag-best-mid-trapezius-exercises-for-athletes","tag-best-mid-trapezius-workout","tag-best-mid-trapezius-workout-for-athletes","tag-best-mid-trapezius-workouts","tag-best-mid-trapezius-workouts-for-athletes","tag-best-oblique-exercises","tag-best-oblique-workout","tag-best-rotator-cuff-exercise","tag-best-rotator-cuff-exercises","tag-best-rotator-cuff-workout","tag-best-rotator-cuff-workouts","tag-best-scapula-exercise","tag-best-scapula-exercises","tag-best-scapula-workout","tag-best-scapula-workouts","tag-best-serratus-exercise","tag-best-serratus-exercise-for-athletes","tag-best-serratus-exercises","tag-best-serratus-exercises-for-athletes","tag-best-serratus-workout","tag-best-serratus-workout-for-athletes","tag-best-serratus-workouts","tag-best-serratus-workouts-for-athletes","tag-best-shoulder-exercise","tag-best-shoulder-exercises","tag-best-shoulder-workout","tag-best-shoulder-workouts","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-runners","tag-core-stability","tag-core-stability-exercises","tag-core-stability-training","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-men","tag-core-training-for-runners","tag-core-training-for-women","tag-core-warm-up","tag-core-workout","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-men","tag-core-workouts-for-runners","tag-core-workouts-for-women","tag-exercises-for-shoulder-health","tag-exercises-for-shoulder-stability","tag-how-to-bear-crawl","tag-how-to-do-bear-crawls","tag-lower-trapezius-muscle","tag-lower-traps","tag-meghan-callaway-core","tag-mid-trapezius-muscle","tag-mid-traps","tag-minimal-equipment","tag-oblique-exercises","tag-oblique-workouts","tag-prehab-for-shoulders","tag-rotator-cuff","tag-rotator-cuff-exercise","tag-rotator-cuff-exercises","tag-rotator-cuff-training","tag-rotator-cuff-workout","tag-rotator-cuff-workouts","tag-running-training","tag-running-workout","tag-scapula","tag-scapula-exercise","tag-s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