ADVANCED BIRD DOG VARIATIONS 🔥Here are some more advanced versions of the bird dog that we like to layer on once someone has mastered the traditional bird dog! The goal of the bird dog - no matter what the variation - is to work on resisting rotational forces through the core region. When you lift your arm leg in the arm, you must stabilize through your remaining knee/foot and arm which naturally induces rotational forces that your body must counteract. Thus, we would label this as an anti-rota

FIX YOUR BIRD DOG 🔥The bird dog is one of the most commonly prescribed “core stabilization’ exercises which is simply a type of exercise in which the goal is to keep the spine/torso rigid and braced while the rest of your body moves. Planks, bird dogs, pallof presses, dead bugs, and a whole host of other exercises would fall into this category. You know what else would fall into this category? Just about any unilaterally loaded upper body exercises like a split stance row or half kneeling shoul