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:
Plank Bird Dog
Start in a nice tall plank. Don't over arch your back in either direction
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.
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