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.
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Pull Ups On Risers
Working Lats / Biceps

Set Up / Blue Spring
4 point kneeling
Walk hands up rails and take hold of risers.
Sit bottom down into hover over heels, keeping a nice flat back.
Start with arms extended.

Layer 1 / Base
Pulling up on risers, lifting chest slightly, squeezing ...