Rocking backward on all fours

Perform the described pattern with controlled movement and a stable body position. Prioritize the quality of each repetition over speed or repetition count. Prioritize control over speed. Maintain useful tension through the range and deliberately reset the starting position before the next repetition.

Do not turn the final repetitions into fast or partial movements. Aim to load glutes and hip flexors, middle and lower trapezius and spinal erectors without sacrificing position; at beginner level, progress control first and then add load, repetitions or complexity.