The 21-Day Bodyweight Fitness Plan: Bear Crawl Series

Tim DiFrancesco
by Tim DiFrancesco
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The 21-Day Bodyweight Fitness Plan: Bear Crawl Series

Welcome back to the 21-Day Bodyweight Fitness Plan, your spark that will ignite a fitness habit. No equipment is needed, and there’s no guess work about what you should do on a given day. Just follow the plan outlined below for each day of the week for 21 consecutive days, and enjoy the progress as you discover the edge you’ve been looking for and your fitness habit grows.

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Benefits: The bear crawl series progressions targets your anterior core musculature.

How to modify: No need to be frustrated if you find that the bear crawl progressions are a bit too grizzly for you due to form issues or pain. The solution is to substitute a classic front plank. This will target the same anterior core musculature while preparing you to progress to the bear crawl when you are ready.

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How to:

  1. Start on all-fours
  2. Raise your knees just slightly off of the ground while keeping your knees bent
  3. Make sure that your butt doesn’t rise too far in the air
  4. Step forward with the opposite arm and leg, and crawl forward for 10 seconds
  5. Crawl in reverse for 10 seconds to get back to start point
  6. Complete 2 more sets.

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How to:

  1. Start on all-fours
  2. Raise your knees just slightly off of the ground while keeping your knees bent
  3. Make sure that your butt doesn’t rise too far in the air
  4. Step to the side with the opposite arm and leg, crawling to the side for 15 seconds
  5. Repeat on the opposite side, crawling to the other side for 15 seconds
  6. Return back to start point
  7. Complete 2 more sets.

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How to:

  1. Start at the top of a push-up
  2. Walk the toes up toward your hands while keeping the knees straight
  3. Pause briefly when you reach the point where you can no longer keep the knees straight
  4. Let the heels sink down toward the floor
  5. Walk the feet back to the top of the push-up position
  6. Step into a bear crawl position and hold for 3 seconds
  7. Step back to the top of the push-up and repeat 7 more times
  8. Complete 2 more sets.

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Complete this support move between each set of bear crawls.

How to:

  1. Stand in a doorway with a lunge step behind you
  2. Rest your arms on each side of the doorway
  3. Gently lean into the doorway and hold for 45 seconds

About the Author

Tim DiFrancesco
Tim DiFrancesco

Tim DiFrancesco, PT, DPT, ATC, CSCS spent six seasons as the Head Strength & Conditioning Coach with the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition and recovery for athletes and fitness enthusiasts. For training and nutrition advice, follow us on:

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