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Bird dog

Trunk control

Bird dog — setup and movement1 SET UP2 MOVE WITH CONTROL
Simplified movement diagram · follow your coach’s demonstration.
  1. Begin on hands and knees, hands below shoulders.
  2. Reach the opposite arm and leg long, only to trunk height. Keep hips level and return slowly.

Use today’s workout for sets, repetitions and load. Ask your coach to confirm your setup. These pictures do not define a strength-test protocol.