Bird/dog Progression or Challenge
Challenge: Bird dog or alternate arm and leg is one of my favorite all round strengtheners. When done correctly it can be quite challenging and an excellent way to build back body strength, core connection, shoulder and hip stability. Interestingly enough is one of the poses I often see done sloppily, losing the incredible connections it creates.
Here are a couple of my favorite additions to turn up the 🔥 in your bird dog. What are some of your favorites?
Slide 1. **Traditional Bird Dog or Alternate Arm and Leg:** Watch that you aren’t letting your low back dip to the floor. Gently press into the floor with your hands to stabilize the shoulder. Begin by extending one leg back to the floor and engaging through the whole back leg. Keeping your hip bones neutral (imagine flashlights pointing to the floor), lift the extended leg without losing connection to the core, stability through the hips and shoulder. Repeat a few times on each side, staying mindful with your transitions.
Slide 2. **Add a High Lunge:** This variation adds mobility, strength, and stability through the hips and legs while accessing a strong foundation from the foot. Step one foot forward, and as you do so, press the foot into the floor to come up to high lunge. Repeat a few times, returning to bird dog on each side.
Slide 3. **Add Side Plank:** This challenges the mind while working lateral stability through the hips and pelvis and connection to the core. Begin in bird dog. As you lower, tap the opposite foot to the floor and rotate into side plank. Hold for a few seconds before returning to bird dog.
These variations will help you elevate your bird dog exercise and enhance your overall strength and stability. Give them a try and feel the difference! For more tips, join Flow Online for short 30 minute classes to support you anytime in your day.
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