The Hover - Crawls and Rotations. Bonus Rows and Crunch Modifications
Channel: Clifford Yun
Date: 2020-06-02

The hover is an influential advancement before doing things like the squat, lunge, or side plank. If you can do the hover with these variations you can catch poor movement patterns that tend to lead to pain with other lift tasks. 
I.E. back pain, shoulder pain, neck pain from lifting anything poorly.

Exercise:
1) Hover 2x 30-60s
2) Hover Crawl 3-5 sets if 2 steps (1 set = 2 fwd 2 back )
3) Hover Lateral Crawl 3-5 sets  of 2 steps (1 set = 2 fwd 2 back )
4) Hover Rotations 2-3 sets of 6-10 rotations ( 1 Left, 1 Right = 2 rotations)
5) Long Sit or Modified Hooklying Row  3 sets of 10-15 reps as tolerated
6) Pill Bug Crunch 3sets of  10-15 reps as tolerated

You can also circuit these exercises:
Start
1) Hover 30-60s
2) Hover Crawl 1 set of 2 steps
3) Hover Lateral Crawl  1 set of 2 steps
4) Hover Rotations 4 rotations
5) Long sit Row 1set x 10-15 reps
6) Pill Bug Crunch 1 set of 10-15 reps
Rest 60s and repeat for 1-2 more rounds for 3 rounds total. 

If you find pain with any of these exercises you can email me: Cliffordyunpt@gmail.com or find me on Instagram @cliffordyunpt