Banded Bear Crawl

1. 1 - Place a loop resistance band around your wrists or just above your knees, depending on the intended emphasis, and start on all fours.
2. 2 - Set your hands directly under your shoulders and your knees under your hips, then tuck your toes into the floor.
3. 3 - Brace your core and lift your knees a few inches off the ground, keeping your back flat and hips level.
4. 4 - Move your opposite hand and foot forward at the same time, maintaining tension on the band throughout the movement.
5. 5 - Continue crawling forward with small, controlled steps while keeping your knees close to the floor and avoiding excessive hip rotation.
6. 6 - Reverse the movement or continue for the prescribed distance or duration.
7. 7 - Keep your breathing steady and stop if your lower back sags or your form breaks down.