Moves/bw multi direction bird doggin

bw multi direction bird doggin

ID: 1071

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Exercise Type:
Total Quadruped
Contraindications:
Wrist Problems, Knee Problems, Lower Back Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Breathe into the back of the rib cage to maintain core pressure without flaring ribs.
  2. 2. Load the working limbs while keeping the hips perfectly square.
  3. 3. Think of the spine as a table: every rep tests whether items on the table slide.

Regression:

Use a 4-point bear plank hold for a static duration before adding any limb movement.

Progression:

Progress to a single-limb support: three-point bear position then dynamic movement.

Common Problems:

Knees drifting too high off the floor — they should hover, not float to hip height.