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Bird-Dog
Bird-Dog frame #1 Bird-Dog frame #2

Bird-Dog

1

Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90 degree angle between the hamstrings and the calves.

2

Lift your left arm straight in front of your body while raising your right leg straight behind you.

3

Return to the starting position then switch sides. Repeat the exercise according to the training plan alternating sides.