Cobra

Cobra video

3-POINT SET-UP:

1. Hands (wrap around the top of the platform / flat on your carriage * if facing the back)

2. Knees on the (carriage / platform)

3. Hips down in a modified plank position

Body Part • Direction • Action Verb:

• Slowly lower to your elbows as you PUSH your carriage away

• PRESS onto both hands at the same time as you PULL your carriage in

Range of Motion:

• Harder option: hover your elbows before they touch down and then press back to straight arms

• Easier option: add a small body saw for momentum before you press to straight arms

 Kinetic Checkpoints:

HEAD:
❌ Look up, look down, forward head position

✅ Maintain neutral neck throughout the movement

SHOULDERS:
❌ Lift or shrug your shoulders
❌ Sink into your shoulders
❌ Perform a tricep push-up instead of allowing your shoulders to rock back

✅ Maintain a neutral and “wide” shoulder position throughout the movement
✅ Allow your shoulders to rock back as you lower to your elbows (if on the platform)

HIPS:
❌ Anterior or posterior pelvic tilt
❌ Arching your back as you press onto your hands

✅ Maintain a strong neutral pelvic and lumbar spine position throughout the movement

KNEES:
❌ Allow the top of your knee to touch the carriage/platform (this is a sign your hips are too low)

✅ Shins press down into the carriage/platform
✅ Quads stay lifted off the carriage/platform

HANDS/FEET:
❌ Press onto one hand and then the other

✅ Press onto BOTH hands at the same time

Talking Points:

• This is a multi-joint movement. You have to stabilize your core and maintain a strong plank as you move from both your shoulders and your elbows

• Try your best not to press onto one arm and then the other - this is a habit that is hard to break!

• This exercise is great for working your entire core as well as your upper back and triceps

• The tricky part is to maintain a neutral lumbar spine/pelvis as you press onto both arms - there is a strong tendency to let your lower back arch as you press up