Logo DEAD BUTT SYNDROME MUSCLE ACTIVATION PROGRAM
Created by Christopher R. Schwenker, P.T.  Sep 7th, 2022
Total 4
FIRE HYDRANT - QUADRUPED HIP ABDUCTION

Start in a crawl position and raise your leg out to the side as shown. Maintain a straight upper and mid back.
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QUADRUPED HIP EXTENSION

Start in a crawl position and then extend your leg upwards at your hip as shown. Keep your knee bent at 90 degrees the entire time. Lower back down and repeat.
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QUADRUPED ALTERNATE LEG - HIP EXTENSION

While in a crawling position, slowly draw your leg back behind you as you straighten your knee.
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QUADRUPED ALTERNATE ARM AND LEG WITH KNEE ELBOW TOUCHES "BIRD DOG ELBOW TOUCHES"

While in a crawling position, slowly lift your leg and opposite arm upwards. When returning your arm and leg down, do not touch the floor but instead touch your elbow to your opposite knee and lift and straighten them again. Then set them down on the floor. Next, perform on the other side and repeat.
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