Core · Bodyweight

Bird Dog

Bird Dog — Start · on hands and knees, back flatBird Dog — Finish · opposite arm and leg extended level with the backStart · on hands and knees, back flat
Working hardestAssisting

The movement

  1. 1Start on hands and knees with a flat back.
  2. 2Extend one arm forward and the opposite leg straight back until both are level with your torso.
  3. 3Return under control and switch sides.
0/3

Start here

First time doing this

3 sets·10/side reps

No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.

Reps
Added weightoptional
lb
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