(I) Bird Dog with Circles or Squares
Start as per the basic bird dog but at the fully extended position hold the arm and leg out and perform 5 air circles…
(B) Bird Dog with Sweeps
Start as per the basic bird dog but instead of lowering the arm and leg to the ground and switching to the opposite side…
(B) Basic Bird Dog
As with all core work ensure a neutral/lordotic low back position. This should be a position that is pain free and for the bird…