4 Point Bird Dog Variation (#015)
Arms & Shoulders
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1m 44s
Bird Dog Variation
Level 2 / White Spring or Blue for stronger client
Muscle group in focus: Core Stability & Upper body
Set Up 4 Point Kneeling facing forward. White Spring or Blue for stronger client. Hands at edge of carriage stacked under shoulders Centred on right, hand in left strap.
Get into position. Shuffle knees back & make a 4PT position with shoulders over hands. Strap arm is extended long in line with hips. Short loop, option for long loop. For stable clients, extend opposite leg long.
Layer 1 Bicep Curl Keep elbow tucked into side. Slowly work through curl, getting used to position.
Layer 2 Bicep curl and then flip palm down and continue arm into overhead reach. Work here for 30 seconds.
Layer 3 Hold overhead press & lift lower the back leg. Hinging at hip. Finisher / Hold arm & leg extended
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Set Up
Level 2 / White Spring / Offer blue to a strong client.
Muscle group in focus: Core Stability & Upper bod / front of shoulders.Strap in right hand, weight in left hand. Elbow bent to 90deg in offering position.
Left hand weight arm in goal postposition... -
Side Arm Variation / External Rotatio...
Side Arm Series with external rotation of shoulder
Level 1 or Level 2 White spring or Blue for stronger client.
Muscle Focus: Trunk stability & Rotator cuff focusSet Up
Kneeling against blocks wider knees to give wider base of support.
Short loop in footbar arm. Weighted ball in inside ar... -
Side Arm Variation / Anterior Deltoid...
Side Arm Variation / Anterior Deltoid
Set Up 1 white spring / blue for stronger client.
Strap inside arm, weight in foot-bar arm.
Start by rising up to high kneeling.
Strap arm lifted to side and bent in a 90-degree bend, palm down. Weighted arm in goal post positionLayer 1
Keep arm i...
