Alternating Bird Dog

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Alternating Bird Dog

Instructions

Preparation

Kneel on mat on all fours with legs and hands slightly apart.

Execution

Raise left arm out straight beside head while raising and extending right leg up out behind body. Lower arm and leg to floor to original position. Repeat by raising and lowering right arm and left leg in same manner. Repeat by alternating between opposite sides.

Comments

Lift legs and arms deliberately with no jerking. Also see Bird Dog.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

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