Edit Bird dog · Lymber

Bird dog

id: bird-dog

1. All fours

Right side Left side Focus

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{
  "id": "bird-dog",
  "name": "Bird dog",
  "summary": "From all fours, reach one arm forward and the opposite leg back while keeping the trunk still.",
  "category": "stability",
  "view": "side",
  "anchor": "pelvis",
  "cycle": true,
  "steps": [
    {
      "title": "All fours",
      "instruction": "Hands under shoulders, knees under hips. Keep the back flat and look at the floor.",
      "pose": {
        "rootPitch": 70,
        "shoulderFlexionL": 70,
        "shoulderFlexionR": 70,
        "hipFlexionL": 70,
        "hipFlexionR": 70,
        "kneeFlexionL": 90,
        "kneeFlexionR": 90,
        "ankleDorsiflexionL": -60,
        "ankleDorsiflexionR": -60
      },
      "holdSeconds": 0.8,
      "moveSeconds": 1.2,
      "emphasis": [],
      "contacts": [
        "handL",
        "handR",
        "kneeL",
        "kneeR"
      ]
    },
    {
      "title": "Reach",
      "instruction": "Slowly reach the right arm forward and the left leg back until both are level with the trunk. Keep the hips level. Hold, return, then switch sides.",
      "pose": {
        "shoulderFlexionR": 160,
        "hipFlexionL": -20,
        "kneeFlexionL": 0,
        "ankleDorsiflexionL": -20
      },
      "holdSeconds": 3,
      "moveSeconds": 1.6,
      "emphasis": [
        "trunk",
        "upperArmR",
        "thighL"
      ],
      "contacts": [
        "handL",
        "kneeR"
      ]
    }
  ],
  "dosage": {
    "sets": 2,
    "reps": 8,
    "holdSeconds": 3,
    "perSide": true
  },
  "cues": [
    "Move slowly; the trunk should not rock or rotate.",
    "Reach long rather than high."
  ],
  "cautions": [
    "Use a folded mat under the knees if kneeling is uncomfortable."
  ],
  "level": "beginner",
  "tags": {
    "regions": [],
    "muscles": [
      "erector-spinae",
      "multifidus",
      "gluteus-maximus",
      "transversus-abdominis"
    ],
    "equipment": [
      "mat"
    ]
  },
  "source": {
    "kind": "manual"
  }
}

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