HOW TO: QDR Level 2 - Exiting the QDR

Exploring how to transition from the supine (facing up position) to prone (chest down) position seamlessly and efficiently through the QDR / Elbow lever. And if you're enjoying the free content feel free to offer an extended form of gratitude by buying me a coffee :) Really helps with the extra hours of editing and filming! https://www.buymeacoffee.com/movement... Timecode 0:00 - Intro 1:25 - How important are the Prep Drills? 2:34 - Prep 1: External rotation (ER) stick floss (2mins +/-) 4:40 - Prep 2: ER compression squeeze (8-10x 3s squeeze) 6:20 - Prep 3: ER Contract Relax (4-6x 3s C/R) 8:34 - Drill 1: QDR elbow placement on wall 9:43 - Drill 2: Wall Waddles 10:36 - Drill 3: Wall Rotation into QDR 12:00 - Drill 4: Floor Waddles 13:18 - Anchor point 1: Chair Freeze 13:50 - Anchor point 2: Side body ipsilateral anchor 14:30 - Anchor point 3: Side body contralateral anchor 15:22 - Supine to QDR anchor 17:00 - Low bridge rotation to QDR anchor 18:30 - Exit 1: The slide down 20:04 - Exit 2: The stand up 22:04 - Exit 3: Curtsy step 24:33 - Exit 4: The Role from fig.4 XXXX - Exit 5: The Role from Low bridge rotation Shoutout to my sponsors lululemon and boot bananas for helping ya boy out! If you like the fit or like your shoes smelling Peng... then head on over to my affiliate links: lululemon: https://glnk.io/r334/movementdecoded Also thank you to Waking Dreams for the beautiful space! If youre in London check out their schedule https://www.wakingdreams.co