HOW TO: QDR Level 2 - Exiting the QDR

Exploring how to transition from the supine (facing up position) to prone (chest down) position seamlessly and efficiently through the QDR / Elbow lever.

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Timecode
0:00 - Intro
1:25 - How important are the Prep Drills?
2:34 - Prep 1: External rotation (ER) stick floss (2mins +/-)
4:40 - Prep 2: ER compression squeeze (8-10x 3s squeeze)
6:20 - Prep 3: ER Contract Relax (4-6x 3s C/R)
8:34 - Drill 1: QDR elbow placement on wall
9:43 - Drill 2: Wall Waddles
10:36 - Drill 3: Wall Rotation into QDR
12:00 - Drill 4: Floor Waddles
13:18 - Anchor point 1: Chair Freeze
13:50 - Anchor point 2: Side body ipsilateral anchor
14:30 - Anchor point 3: Side body contralateral anchor
15:22 - Supine to QDR anchor
17:00 - Low bridge rotation to QDR anchor
18:30 - Exit 1: The slide down
20:04 - Exit 2: The stand up
22:04 - Exit 3: Curtsy step
24:33 - Exit 4: The Role from fig.4
XXXX - Exit 5: The Role from Low bridge rotation

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