Tabletop / Hover
Quadruped
The quadruped position, aka “Tabletop” or “All Fours”, is a versatile position that allows for both upper and lower body combinations such as: Tabletop Upper Body, Glutes, Side Thigh, Core and Reverse Tabletop.
Tabletop / Hover Exercises
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![Tabletop Upper Body - Tricep Kickbacks]()
Tabletop Upper Body - Tricep Kickbacks
Options Include: Tricep Kickbacks, Shoulder Press, Rows, Reverse Fly, etc.
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![Bird / Dog Tabletop Core and Glutes]()
Tabletop Core & Glutes
Otherwise known as “Bird / Dog”
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![Tabletop or Hover Glutes and Upper Body - Arabesque Straight Leg Lift]()
Tabletop or Hover Glutes and Upper Body
Straight Leg Lift (Arabesque)
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![Tabletop or Hover Glute Press]()
Tabletop or Hover Glute Press
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![Hover]()
Hover
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![Hover - Shoulder Tap, Thigh Tap or Knee Tap]()
Hover with a Tap
Tap thighs or shoulders; Tap knees (alternating or together)
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Bear Crawls
Starting in Hover, move the same hand and foot forward and back and switch sides. This can be a cardio burst as well.
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![Tabletop Core - Knee to Elbow]()
Tabletop Core - Knee to Elbow
Can either draw forward through center or across at a diagonal to the opposite elbow.
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![Tabletop Core - Knee to Tricep]()
Tabletop Core - Knee to Tricep
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![Tabletop Side Thigh]()
Tabletop Side Thigh
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![Tabletop, Reverse Tabletop]()
Reverse Tabletop
Can add crab walks, reverse plank (straight legs out, leg extensions, figure 4
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![Tabletop - Reverse Tabletop Tricep Dips]()
Reverse Tabletop Tricep Dips
