Moves/Birddog with miniband

Birddog with miniband

ID: 941

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Exercise Type:
Total Quadruped
Contraindications:
None
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Shoulder and hip should remain the same distance apart on each rep.
  2. 2. Avoid collapsing into the supporting shoulder — actively press the floor away.
  3. 3. Progress from stability to mobility drills only once the base position is solid.
  4. 4. Avoid compensation patterns; if form breaks, address the limiting factor.

Regression:

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

Progression:

Add a resistance band around the ankles or wrists. Progress to a moving bear crawl variation.

Common Problems:

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