(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…

(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…

(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…

(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…

(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…

(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…