Bird Dog (beginner-intermediate)

Instructions:

 

  •  Start with on your hands under your shoulders and knees under your hips, while keeping your head, neck, and back straight
  • Raise your right arm and reach it forward until it’s in line with your torso; hold for 7-8 seconds.
  • Lower the arm.
  • Now kick your left leg backwards until it’s straight and in line with your torso; hold for 7-8 seconds.
  • Repeat with left arm and right leg.
  • To advance lift the right arm forward and left leg back at the same time; hold for 7-8 seconds.
  • Repeat with the left arm forward and right leg back.
  • Complete 3 sets of 5 per side.