Bird Dogs

Bird Dogs are great way to activate and engage all the muscles running down the back of your body while also testing your core stability. Start on all fours with your hands under your shoulders and your knees under your hips. Smoothly extend your opposite arm and leg straight while keeping your torso as stable as possible. Imagine trying to balance a a tray of drinks on your back! Pause at the extended position then smoothly bring your elbow and knee towards each bracing your mid-section as you go. Complete all reps on one side before matching this score on the other side. To make the exercise harder loop a band around your lower thighs which adds extra resistance as you extend your leg backwards.