Bird Dog

Men’s Bird Dog

  1. This is a reciprocal movement, so the left arm and right leg move at once, and vice versa.
  2. While kneeling on all-fours, exhale fully and feel your oblique abs lock your ribs down.
  3. Keep your abs tightly braced to hold this ribs-down position and tuck your tailbone under.
  4. While holding this position, reach your arm straight forward and your opposite leg straight behind you.
  5. Keep your abs tight and do not let your ribs flare or arch your lower back as you lock out your shoulder blade and opposite-side glute.

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