Birddog Progression

Start in the four points position and tighten your core. First, extend your left arm and hold for 3-5 seconds. Return back to the starting position. Repeat this with your right arm extended. After returning to the starting position, extend your left arm and right leg simultaneously. Concentrate on keeping your back straight and core tight. Repeat this with your right arm and left leg extended. Repeat this exercise 3 times.

Last modified: October 22, 2019

Disclaimer:

You should avoid any exercise which causes you to have increasing pain or other symptoms. Consult with a medical professional before beginning any exercise program.