🎯Spiderman Progressions ⤵️
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🧱 The Spiderman exercise has been around for quite some time and fits really well into the movement preparation/warm-up section of a training program. Additionally, it can also be used as a mobility "filler" drill in between your lifts and also on active recovery days for general health.
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🧱 Think of the Spiderman exercise as a catch-all, full-body mobility drill. It helps to target hip joint mobility, anterior hip tissue (hip flexor and quadriceps) flexibility, mobility for your mid-back and upper back (extension and rotation), shoulder joint mobility, and even inner thigh (groin) flexibility. It's an easy go-to when you're in a pinch for time as well.
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🧱 The cool thing about the Spiderman exercise is that it fits really well in most places within the warm-up since it's a dynamic, movement-based exercise that puts the wheels in motion as you prepare for your workout or physical activity.
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🧱 Work your way through the progression series below by starting out with the basic version at the top and trying out the more complex combinations toward the bottom. My personal favorite is number 2 on the list below!
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đź’Ą Exercise progressions:
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1. Alternating Spiderman
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2. Alternating Spiderman to Yoga Pike
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3. Alternating Spiderman to Stationary Inchworm
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4. Alternating Spiderman to Walking Inchworm
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5. Alternating Spiderman to Yoga Push-Up
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