Moves/Bird Dogs

Bird Dogs

ID: 479

No video uploaded

Exercise Types:
Total Quadruped, Total Hang
Contraindications:
Wrist Problems, Knee Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Load the working limbs while keeping the hips perfectly square.
  2. 2. Engage the core before initiating any movement.
  3. 3. Quality of movement always takes priority over speed or load.

Regression:

Place a light weight on the lower back and focus on not letting it fall before adding movement.

Progression:

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

Common Problems:

Collapsing into the supporting shoulder — press the floor away actively.