Advanced Bird Dog Variations

Advanced Bird Dog Variations

Are bird dogs so easy for you that you now find them pointless? Try out these 3 microprogressions for the starting quadruped position to really give your core and glutes a stability challenge. . 1) Put your hands closer together. This narrows your base of support, and will make stabilizing your upper extremity more difficult when lifting your contralateral arm. . 2) Put your knees closer together. This narrows your base of support, and will make stabilizing your lower extremity more difficult when lifting your contralateral arm. . 3) Now for the hard one: lift your back foot off the ground. This narrows your base of support in the anterior-posterior direction, while the other two were in a medial-lateral direction.
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