Bird Dog Pulse
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Begin in a quadruped position (on your hands and knees) with your hands directly under your shoulders and your knees directly under your hips.
Ensure your spine is in a neutral, flat position. Engage your core muscles firmly.
Execution
Simultaneously extend your right arm straight forward and your left leg straight back, keeping them parallel to the floor.
Do not let your lower back sag or your hips rotate. Maintain a rigid, stable torso, pulling your abs tight.
From this fully extended position, perform small, rhythmic pulses by slightly lifting and lowering the extended arm and leg simultaneously.
Focus on controlled movement originating from your glutes and shoulders, while keeping the core completely still.
Complete the duration of your set on one side before switching to the opposite arm and leg.