Bird Dog (advanced)



  •  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.
  • As you bring your arm forward, kick your left leg backwards until it’s straight and in line with your torso, hold for 1 second
  • Slowly round your spine to bring opposite elbow to opposite knee. Make those two touch if possible.
  • Come back to the original position and repeat 10x on the same side.
  • Repeat 10x on the opposite side.
  • Complete 3 sets total.


Mountain Health & Performance is back open for non-urgent care as of May 19th 2020! We will be following COVID-19 guidelines in our clinic to ensure the safety of our therapists and patients. Please call 604-984-0014 to book or click on the "book an appointment" button to book online.