Tutorials
Crawling
QM Basics
Lesson Level : 5
Ground Frog
QM 5
lesson
1m 29s
Video Details

The frog position is introduced as a variation of the Kong exercise, designed to be slightly easier. In the frog position, the hands are placed on the inside while the feet rest on the outside, contrasting with the traditional Kong where feet are positioned inside and hands outside. This open stance allows for better movement while still engaging the legs and core muscles significantly.

Practicing the frog position is a beneficial warm-up exercise due to its low impact yet effective nature in warming up the body. It focuses on leg development while minimizing stress on the joints. Frequent repetitions can intensify the workout, making it an advantageous choice prior to more strenuous activities.

The sequence of movements includes transitioning from hands together to feet spread apart and then reversing the position. It's encouraged to maintain proper form throughout, ensuring that the hands stay together while pushing the body into the desired positions. Participants are urged to give the exercise a try to appreciate its benefits fully.

Key points:

  1. The frog position is an easier variation of the Kong exercise, emphasizing hands inside and feet outside.
  2. This position serves as an effective warm-up that engages the legs without high impact.
  3. Proper technique is essential, with a focus on maintaining hand placement while transitioning between movements.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

Using the same movement technique as a ground cat-pass, this is the same except the feet land on the outside of the hands rather than inside.

You must complete 10 paces forwards and 10 backwards without stopping. Hands must be flat on the ground.

Hips must be lower than knee height.

You cannot standup or sit down.

Repeat only once.

Challenge Details
Guidelines to successfully accomplish the challenge.
distance.
Must be more than x10 times the distance of a Standard Pace
+ / -
You can use any distance that is more than specified.
Multiplier
x10 times the specified amount.
Details
Must travel 10 standard paces forwards and 10 backwards. (20 in total)
hands.
The hands must be Flat hands
Details
The hands should be in a flat position, with the full palm touching. No steepled fingers or thumb tucked behind, raising the palm.
Transcript
																									

														
5.359

														
the ground frog position again another

													

																									

														
8.88

														
qm is similar to the Kong the ground

													

																									

														
13.679

														
Kong that we were doing but a little bit

													

																									

														
16.32

														
easier because this time your hands go

													

																									

														
19.84

														
on the inside your feet are going to go

													

																									

														
22.8

														
on the outside so a normal Kong one

													

																									

														
25.08

														
would be the more difficult one where

													

																									

														
26.8

														
the feet are on the inside hands are on

													

																									

														
29.039

														
the outside and it's difficult because

													

																									

														
31

														
you're trying to get that uh feet

													

																									

														
33.079

														
between the hands and you're in a

													

																									

														
35.12

														
contracted you know ball whereas the

													

																									

														
38.84

														
frog is you're much more open so the

													

																									

														
41.399

														
hands are on the inside and the feet are

													

																									

														
43.559

														
on the outside so I'm going to go both

													

																									

														
45

														
hands together and then feet on the

													

																									

														
48.199

														
outside so hands feet okay pretty simple

													

																									

														
53.6

														
position um but doing lots of them again

													

																									

														
56.8

														
is going to start working those legs and

													

																									

														
59.359

														
it's really going to start to uh tax the

													

																									

														
62.16

														
body good for a warm up not a lot of

													

																									

														
64.96

														
impact and yeah helps you get nice and

													

																									

														
68.439

														
warm so from here it's going to be pants

													

																									

														
70.759

														
feet pants feet and then in the

													

																									

														
74.04

														
reverse same thing um keep those hands

													

																									

														
77.72

														
together you push and then

													

																									

														
80.28

														
reposition um yeah give it a go
Subtitles (SRT) 
1
00:00:05,000 --> 00:00:13,000
the ground frog position again another

2
00:00:08,000 --> 00:00:15,000
qm is similar to the Kong the ground

3
00:00:13,000 --> 00:00:19,000
Kong that we were doing but a little bit

4
00:00:16,000 --> 00:00:22,000
easier because this time your hands go

5
00:00:19,000 --> 00:00:24,000
on the inside your feet are going to go

6
00:00:22,000 --> 00:00:26,000
on the outside so a normal Kong one

7
00:00:25,000 --> 00:00:28,000
would be the more difficult one where

8
00:00:26,000 --> 00:00:30,000
the feet are on the inside hands are on

9
00:00:29,000 --> 00:00:33,000
the outside and it's difficult because

10
00:00:31,000 --> 00:00:35,000
you're trying to get that uh feet

11
00:00:33,000 --> 00:00:38,000
between the hands and you're in a

12
00:00:35,000 --> 00:00:41,000
contracted you know ball whereas the

13
00:00:38,000 --> 00:00:42,000
frog is you're much more open so the

14
00:00:41,000 --> 00:00:44,000
hands are on the inside and the feet are

15
00:00:43,000 --> 00:00:47,000
on the outside so I'm going to go both

16
00:00:45,000 --> 00:00:53,000
hands together and then feet on the

17
00:00:48,000 --> 00:00:56,000
outside so hands feet okay pretty simple

18
00:00:53,000 --> 00:00:58,000
position um but doing lots of them again

19
00:00:56,000 --> 00:01:01,000
is going to start working those legs and

20
00:00:59,000 --> 00:01:04,000
it's really going to start to uh tax the

21
00:00:62,000 --> 00:01:08,000
body good for a warm up not a lot of

22
00:00:64,000 --> 00:01:09,000
impact and yeah helps you get nice and

23
00:00:68,000 --> 00:01:13,000
warm so from here it's going to be pants

24
00:00:70,000 --> 00:01:16,000
feet pants feet and then in the

25
00:00:74,000 --> 00:01:20,000
reverse same thing um keep those hands

26
00:00:77,000 --> 00:01:24,000
together you push and then

27
00:00:80,000 --> 00:01:25,000
reposition um yeah give it a go