4 Point Bird Dog Variation (#015)
Trunk / Core
•
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
Up Next in Trunk / Core
-
Side Plank Variation on elevated box ...
Side Plank Variation on Box
Level 2 / White Spring
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
Top foot front, lower on rear block.Layer 1
Press dow... -
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... -
Glute Lunge Variation on Elevated box...
Elevated Lunge Series
Set Up 1 White Spring / Level 2
Box on Platform
Optional Circle in hands
Start standing on box with both feet.Layer 1 / Single leg squat
Hinge forward and lower left leg off back of box.
Option to raise arms overhead.
Option to lower halfway or to tap the car...
