← Library

Level 1 · 2 x 8 each side

Bird Dog

Demo video coming soon

How to

  1. Start on hands and knees.
  2. Reach one arm forward and the opposite leg back.
  3. Hold 2 seconds, return, switch.

GOATA

  • • Hips stay level
  • • Reach long, not high
  • • Push the floor away

WOATA

  • • Hips rotating open
  • • Kicking the leg too high
  • • Sagging shoulders

Stop if you feel sharp pain. Mild effort and stretch is fine.