4 Point Bird Dog Variation (#015)
Reformer 2
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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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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.
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Muscle group in focus: Core & Obliques & Upper body & shoulders.Set Up
Box on Platform, securely against lowered footbar.
1 white spring or 1 Blue easierFeet against the shoulder blocks
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Muscle group in focus: Trunk stability & hamstring focusSet Up /
White spring or blue for more support.
Dumbbells in hands for a chest fly movement (Pectoral muscles)
Seated on edge of carriage
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