Coach Kristie demonstrates this week’s exercise of the week, Bird Dog. This exercise targets all of the abdominal muscles and lower back.
On your knees looking at the floor, have hands on the floor beneath the shoulders, neck and spine should be relaxed. Extend opposing arm and leg, your arm should not be seen in your peripheral vision.
Hold for 4 sets of 30 seconds (each side), working up to one minute. Once you are are able to master the timed bird dog, for increased difficulty, laterally move the extended limbs 10 degrees to the side. This is a small, controlled, movement. Return to start. Work up to 4 sets of 20 reps each side.