Stability
Bird dog
From all fours, reach one arm forward and the opposite leg back while keeping the trunk still.
2 sets · 8 reps · hold 3s · each side≈ 4 minBeginner
1. All fours
Right side Left side Focus
Coaching points
- Move slowly; the trunk should not rock or rotate.
- Reach long rather than high.
Body regions
Muscles
Equipment
Cautions
- Use a folded mat under the knees if kneeling is uncomfortable.
Can't be deleted while used by “Back and hips starter”. Remove it from that routine first.