Cat-Cow
Mobility · Learning · in reps
Why it helps your running
Loosens up your spine after holding core work and running: a back that moves, not a back that locks up.
- You'll need
- nothing: just your bodyweight
- Tempo
- 2 s down, 2 s up
How to do it
- On all fours, round your whole back over 2 seconds as you breathe out, chin toward your chest.
- Then arch over 2 seconds as you breathe in, eyes forward, hips tilting up.
- The movement starts at the pelvis and rolls up vertebra by vertebra.
Common mistakes
- Only your neck moves while your back stays stiff.
- You rush through it and don't sync your breathing.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.