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Exercise of the Week: Plank Bird Dog

5/5/2020

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I started doing this exercise from an Orange Theory online class and really liked it.  I have implemented it in many of my workouts and given it to patients.  It is great for:
  • shoulder stability
  • core strength
  • glut strength
  • cardio 

Plank Bird Dog

Start in a nice tall plank.  Don't over arch your back in either direction
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Next, bring your left knee to your chest
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Then swing your leg back and slightly up, engaging your glut and NOT over arching your back!

dominickRepeat the movement without your swing foot touching the ground.  Try 10-15 reps each side for 2-3 sets.  You can also mix it in with a sequence of other exercises you plan to do.  I have this inserted as a 60 sec exercise (30 sec each side) in many of my routines.

Please let me know if you have questions.

Stay active, stay safe!
​Dominick
dominick@sanramonvalleypt.com
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