Quadrobics

Quadrobics, or 'quads', as they have been nicknamed, is an activity that involves moving on four legs, such as an animal would. Quadrobics are connected to therianthropy , a spiritual or psychlogical identity with animals either extince or extant , but are not exclusive to the therian/otherkin community. Quadrobics are a great way to exercise your core muscles, and upper legs/arms. Before moving on to the more advanced skills(sprinting, jumps, etc.), master every other quadrobic activity, and make sure to be in good physical health and condition, especially for the jumps.

Most importantly, HAVE FUN AND DO NOT OVERWORK YOURSELF! <3 <3

If you are a beginner, look out for **bolded** words and phrases. These sentences are marked specifically for you to pay attention to.

## How to do quadrobics

An important thing to remember is to ***take it slow***. Don't push yourself beyond your limit, and **only do quads for five to ten minutes at a time before having a break**. Make sure to **drink a good amount of water** when doing quadrobics. **Familiarize yourself with your body and its abilities** before attempting quadrobics. To reduce the chances of injury, here are some precautions you can take:

* **Fold your hands into paw shapes** by folding your fingers in half, toward your palms. Also don't tuck your thumbs in. (Please do **NOT** tuck your thumb into your palms, as this may crush them.) {Edit- You dont have to curl your fingers, beware of the dangers before doing quads.}
* **Stretch and prepare your body** before attempting quadrobics. This is especially important if this is your **first time** trying quads.
* **Wearing gloves for the** **first few** **times** (or every time) can protect your hands from bruising and aching, which is very common when you first start, especially if you are doing the activity on a hard surface, or jumping. Another helpful piece of gear is **wrist braces** as quads can take particular strain on your wrists. Start simple with gloves, but once you are good at quads, you can decorate them to be gear, just don’t go too overboard.
* **Avoid hard or slippery surfaces**, know that your **weight** will effect how your body moves and lands. **Perform quadrobics on grass, turf, carpeted floors, or softer surfaces in general**. Doing quadrobics in snow is a bad idea, except for in a very grassy field, because there could be ice under the snow.
* **Try to keep your elbows slightly bent**. Straight elbows can result in injury or aches especially when attempting jumps. Quads on harder surfaces such as wooden floors, tiles, or concrete **is not preferred for beginners and can result in injury**. You can attempt to do quads on hard floors but you should be careful and atleast have experience doing quads on softer surfaces before doing quads on harder surfaces.
* Make sure **you know your limits** and don’t hurt yourself! <3
* Practice on soft surfaces such as mats or blankets to reduce the chances of injury.

### Walking

Squat down in a flat area, preferably a place with a fair amount of space. Put your hands in front of you **and bend forward onto your hands and knees. To start, crawl across an area a few times to get used to the movements and strength needed, the way you hold your hand, and how far you step.**

Now that you've gotten used to crawling, use your feet instead of your knees. Keep your body lowered to avoid straining muscles. Walk on your feet and hands across the area a few times. While you do this, focus on how far you need to step for it to feel comfortable, and the pattern of your steps. Take some time to research the joints, muscles, and general movements of quadrupeds (animals that move on four legs.). This might be hard to get used to if you have long legs, but you will get used to it in no time.

Try to keep your feet flat on the ground and your back flat. This will be helpful doing more advanced stuff as well as being more comfortable. Work on your ankle flexibility and strength, because it will prove very useful in future.

You can also increase in speed, this will make it more jolting until you practice enough.

### Trotting

Trotting is faster than walking and is a bit different. A trot is two-gait or two-step. This means that your legs move in pairs, much like a horse. Keep your knees and elbows joints loose to prevent buckling, this also allows you to bounce on your trot more naturally.

To trot, **start by getting into a crawling position. This is called a crawl trot, and all you need to do is lift up your left back leg at the same time as your right front arm. Place them further forward, then pick up your right back leg and left front arm and step forward. Repeat this across the area as to get used to the gait's pattern and motion**. When you've mastered that, you can try an actual trot. Use your feet and hands this time, as when you trot you need to add a forward bounce. If you have ever trotted in the saddle on a horse, you will understand the motion.

Keep practicing your forward movement of 1, 2, 1, 2, etc, before you try to do a fast trot. **When you do this, again, it is fine for your rear to stick up. But don't stretch your legs out fully as this will prevent a good rhythm.**

Also try hopping back and forth between the two positions to get used to the motions. So, hop from left hand right foot and right hand left foot until you master that, then try going forward while continuing the motions. **Trots are one of the hardest things to master, so don't feel bad about not getting it immediately.**

## Running

Running involves moving quickly, obviously, but also more physical strain on the body. It takes strength to run on all fours, but it's possible, and fun.

First, enter a crawling position, again. Push off of the ground behind you with your back legs, moving your arms soon after to create a stride. This may seem more like a jump, but it helps develop speed.

Running usually sounds like slaps in rhythms of 4, much like a horses run does. This is to be expected, quadrobics can be loud. The steps will come as 1,2-3,4, closely followed after a short pause by another set of 4 steps. Your body may rock a bit, just remember to keep your knees/arms bent and avoid buckling. Use your weight to stop, and bring your lower abdomen down to aid in braking.

## Jumping

It is advised that you master the above methods before doing this.

To start and get used to it, crouch down, then put your arms up to your chest and then push up with your legs. Practice this a few times. Then, do what your were just doing and jump upwards, practicing your form and landing on your arms, trying add some pressure onto your arms to get used to it. Try to go faster each time.

Now practice doing a small jump over something, weather its a line in the ground, a small stick, or a pillow. This can help in the beginning stages. You can choose to walk, trot or run up to your jump.

If you want to buck when you jump, try your standing pose, lift your legs up and kicking with your legs in the air. After you get used to that keep your legs straight in the air, It will help with balance.

Also with high jumps -1m+ start with running up then fully stand up, go on the edges of your toes. Lastly jump and curl into a ball with your elbows and knees touching then fully straighten out- it will automatically buck} x

## Things to remember:

**Bend your arms** to prevent injury and strains.

**Make sure you have enough room** to prevent running into something.

**Take breaks every 5-10 minutes** and don't overwork yourself!

**Curl your fingers** when doing quads.

**Take it slow** enough for your body to get used to.

It is recommended to **use soft surfaces** **when still a beginner** before moving to hard surfaces.

Be yourself and don't let anyone change who you are!

Be proud of yourself, quadrobics is hard to master!