(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 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 and do 5 total sweeps on that same side. Now repeat on the opposite side. Once you can perform 10 sweeps with 10 seconds hold each rep per side you are ready to advance to the next exercise.