(A) Bear Bird Dog

Start exactly as the basic bear and raise your knees 3-5 inches off the ground. Now brace your core hard and squeeze your shoulder blades together as you kick your right leg straight back and your left arm straight forward until they are parallel to the ground. Hold for 5 seconds and repeat with the […]

(A) Bear Around the World

 Start exactly as the basic bear and raise your knees 3-5 inches off the ground. Now brace your core and squeeze your shoulder blades together. Raise your left leg and hold for 5 seconds, now raise your right leg and hold for 5 seconds, now slightly lean to your left and raise your right […]

(A) Bear Donkey Kick

Start exactly as the basic bear and raise your knees 3-5 inches off the ground. Now brace your core hard and squeeze your shoulder blades together as you kick your right leg straight back until your leg is parallel to the ground. Hold this for 5 seconds and repeat on the left side. Once you […]

(I) Bear Arm Raise

Start exactly as the basic bear and raise your knees 3-5 inches off of the ground. Now Brace your core hard and squeeze your shoulder blades together to brace your upper body. Lean slightly to your left without moving your spine and raise your right arm up like you’re flying like Superman. Hold for 5 […]

(I) Bear March

Start exactly as the basic bear and raise your knees 3-5 inches off of the ground. Now hold this position for 5 seconds as with the basic bear. After 5 seconds don’t lower to the ground, raise your right foot so you are only balancing on the left and hold for 5 seconds, set your […]

(B) Basic Bear

From a quadruped position with hands under shoulders and knees under hips ensure your spine is in a good pain free lordosis. Retract (Pull your shoulder blades together and down—into your back pockets), pack your neck and brace your core. Now raise your knees off the ground only 3-5 inches. Ensure your lumbar spine did […]