Start as per the basic bird dog but at the fully extended position hold the arm and leg out and perform 5 air circles or squares, switch to the opposite side and repeat 5 circles or squares. Once you can perform 5 reps per side of 10 air squares or circles you are ready […]

 Start as per the basic bird dog but instead of lowering the arm and leg to the ground and switching to the opposite side after raising use the same arm and leg to sweep the ground and return the arm and leg to a parallel to the floor position. Hold for 5 seconds again […]

 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 dog you should be able to balance a tennis ball on the small of your back without it rolling off through the entire movement. If you can do this you’ll […]