Chad Zwadlo

Chad Zwadlo Movement Coach - Parkour, Martial Arts, Yoga, Calisthenics, Mobility

Friend is mine is about to publish their first coloring book! Give them a follow Robin Goodfello if you're interested 🥳...
07/25/2026

Friend is mine is about to publish their first coloring book! Give them a follow Robin Goodfello if you're interested 🥳

Cave survey work 🪨🗺️🧭
06/21/2026

Cave survey work 🪨🗺️🧭

Some caving photos. Went into the coolest cave entrance ever! 👷🏼‍♂️🔦🌳
06/06/2026

Some caving photos. Went into the coolest cave entrance ever! 👷🏼‍♂️🔦🌳

Exciting new kind of caving today 🤐😵
05/21/2026

Exciting new kind of caving today 🤐😵

Tried some light painting in the cave today. Learned a lot and excited to do more 😁
04/09/2026

Tried some light painting in the cave today. Learned a lot and excited to do more 😁

After 14 years, Fight or Flight Academy is officially closing down at the end of the month. Thanks for all the amazing ...
11/24/2025

After 14 years, Fight or Flight Academy is officially closing down at the end of the month. Thanks for all the amazing memories.

Spent some time out west with the fam! Saw the largest tree in the world, hiked a few miles through the desert and Deat...
10/11/2022

Spent some time out west with the fam! Saw the largest tree in the world, hiked a few miles through the desert and Death Valley, did some handstands on some rocks 😁 Overall it was really amazing!

The portals are back! 😁
09/25/2022

The portals are back! 😁

12/28/2021

The Lizard Push Up is one of my favorite mobility exercises. Here's a great little sequence warming up to the full movement. Take it slow and easy, don't push yourself too hard and always listen to your body 🕉

1. Take a short lunge with the back knee down. Push your tailbone down and keep your hips tilted to slightly round the lower back. Push your hips forward to find the stretch in the bottom quad. Then straighten the front leg and find a nice easy stretch for the front hamstring. Keep it light for starters, this is just the warm up. Move between these positions until you are ready to go to the next progression.

2. Intensify the 1/2 split hamstring stretch by lifting your toes to the ceiling, possibly even grabbing onto them if you can reach. Intensify the lunge by teaching to the ceiling and extending the chest upward while still keeping the lower back round.

3. Really hit the quads and hip flexors in your lunge by reaching back to grab the back leg and pull your heel in toward your butt. Play around with pointing and flexing the back foot as well as different hip tilt. Keep working that 1/2 split hamstring stretch farther down as well by pushing your bellybutton down toward your thighs.

4. Move your hands to the inside of your front leg and pull the hips forward to a low lunge. The goal here is to feel the stretch in the inside of the front leg as you push that hip (my left hip in the video) towards the floor. Pushing the inside elbow to the ground may help you find this stretch. Be sure to keep the front foot far enough forward to really get this stretch.

5. From that low lunge position, intensify the stretch by lifting your back knee off the ground and keep pushing that hip down to the floor. Then straighten out the front leg again for a standing 1/2 split hamstring stretch. Then add to both of these by adding the inside arm. Reach as far as you can forward during the lunge, and reach back to touch your back knee in the 1/2 split.

6. Finally, the full lizard push up! Putting both hands down inside the front foot. Move from the front leg extension half split down to a low lunge with your arms in a chaturanga position. Repeat for at least 10 reps and enjoy!

Address

7355 Washington Ave S
Edina, MN
55439

Website

Alerts

Be the first to know and let us send you an email when Chad Zwadlo posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category