Plank Bird Dogs

Exercise of the Week: Plank Bird Dog

5/5/2020

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

Next, bring your left knee to your chest

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
[email protected]

28 Comments

Jacqueline

12/28/2024 05:16:00 am

My name is Jacqueline Hedges. I never believed I would be cured by a spell caster who specializes in herbal cure and magical spells. I am talking about the help Doctor Odunga gave to me. I have been cured of herpes HPV which has plagued me for over 2 years. I am very happy to tell others that if you want to be cured or get your ex back spells and get pregnant naturally, even financial blessing through lottery, there is only one place to be and that is with Dr Odunga Spell Temple. You should contact him now to help you within 24 hours with your problem at his Email: [email protected] and via Whats App his mobile number +2348167159012.

GILBERTO

5/20/2025 05:14:24 pm

I have been suffering from a deadly disease (Hsv) for the past 2 years now, I have spent a lot of money going from one place to another, from churches to churches, and hospitals have been my home every day. Constant checks up have been my hobby not until this fateful day, I was searching through the internet, I saw a testimony on how Dr HARRY helped someone in curing his (Hsv) herpes disease, quickly I copied his website link which is https://drharrysolutionhea.wixsite.com/healinghome just to give him a test I spoke to him, i emailed him from his website [email protected] he asked me to do some certain things which I did, he told me that he is going to provide the herbal cure to me, which he did, then he asked me to go for medical checkup after some days after using the herbal cure, behold I was free from the deadly disease, he only asked me to post the testimony through the whole world, faithfully am doing it now, please brothers and sisters, he is great, I owe him in return. If you are having a similar problem just email him on [email protected] visit his website https://drharrysolutionhea.wixsite.com/healinghome Or WhatsApp him via +2349036417079

micheal pevet

3/20/2025 05:50:09 pm

NATURAL WAY TO GET HERPES1&2 CURED. If you have been looking for ways to naturally get rid of the herpes simplex virus from your body completely, then you are welcome to read further. Let's face reality here, you have tried so many counter drugs and you are confused, weak and angry because nothing seems to work. Good News For you my friend.... Yes, I came with good news that will liberate you from the pains and stress of herpes outbreak, you will get total cure from this virus using Dr. MOSES BUBA Herbal Methodology. Who is Dr. MOSES BUBA? You may ask. Dr. MOSES BUBA is a herbalist and a naturalist. He researched and identified some herbs and established a unique methodology to healing the human body using Herbal medicine that was confidently entrenched in his over 30 years of experience. According to him, he has the cure for so many diseases/virus like GENITAL HERPES, HIV, DIABETES, CANCER, HPV, HSV1&2, GENITAL WART, SHINGLES, VAGINAL INFECTION and so many more. You can reach Dr MOSES BBUBA on his email: [email protected] / WhatsApp +2349060529305 . You can also contact him through his website: https://bubaherbalmiraclem.wixsite.com/website. Facebook page : https://www.facebook.com/profile.php?id=61559577240930 . I am using this medium to inform everyone how to get treated of herpes using Dr MOSES BUBA recommended Herbal methodology.

Aliyah Dawson

4/8/2025 06:39:50 am

I have had my fair share of emotional traumas and failed relationships. There is nothing more to life than staying hopeful even when we expect the worse. I was lucky once more when i met my fiancé and he was all that i ever wanted in a man. I was always treated right by him and i had always believed we are ending up together. Unknown to me that devil had struck even before my wishes came through. He was taken from me by another bitch and it was hell for me knowing he had left me. I was so sure that he didn't do so with his clear mind because everything seems award when it occurred. So i had to look for help and I found dr isikolo who revealed to me that my man was hypnotized with charms by the said lady. He worked for me and got my man back to me and now we are back again. I cant be thankful enough knowing everything Dr isikolo promised was fulfilled and knowing the result of his works manifests after 48 hours. No lies about all you will ever hear about him and what he does. Contact him now if need be and be fully assured he wont fail you. Text him on WhatsApp via +2348133261196 or visit his webpage (https://isikolo-temple.com)

Mark Cornell

4/10/2025 06:47:52 am

I was going through a rough time in my life and it greatly affected my union with my wife. We had so many emotional problems and struggles and this alone made us pay less attention to each other's need. While i was on it trying to fix my problems and get back on my feet so that i can reshape my marriage and make it work better, my wife had women around her that influenced her wrongly and made her took the wrong part by walking away. That incident alone broke me and i was sure she wasnt doing everything she doing with her right senses. I did what i can to restore peace but it never worked and i had to Contact Dr Isikolo who made it possible for me fix the problem. He worked for me and restored back the love and connection between me and my wife and she returne back home. The result of his work started manifesting just after 48 hours as promised and i can bold say everything is fine between us now and we are both happy together, I am here to validate the information out there that Dr Isikolo is a good and honest man that you can trust to help you with your problems. His webpage(https://isikolo-temple.com) and you can as well text him via WhatsApp +234-8133261196.

Ronald Fraser

4/12/2025 12:55:45 pm

I hope I'm not too late to share this. I won $2 million in the WESTERN MAX LOTTERY with the help of an online spell caster named Meduza.. I reached out to him on WhatsApp at this number +1 (807) 907-2687, saying, "I need a lottery spell," after reading positive comments about his spellcasting online. Meduza explained the process to me, and I agreed to his terms, which were reasonable. It took him 48 hours to prepare the spell, and then he sent me the lucky numbers for the WESTERN MAX LOTTERY, which I followed carefully. To my amazement, on March 4th, 2025, I checked and discovered that I had won $2 million at the store where I purchased my ticket. My heart is full of JOY and I want to take this opportunity to thank Meduza for his assistance. Meduza also offers spells for other issues like rekindling relationships, healing illnesses, spells to become successful in life and gaining promotions at work, among other things. You can also contact him by email at: [email protected]

Fiorella García

4/14/2025 07:59:24 am

Great chances to have your man back to you and your kids with the help of DR ISIKOLO.
My husband left me and our 2 kids for about 10 months. I went through a lot of pain. I tried everything possible to make him return back to me and to the kids but nothing worked out. It was really a stressful period for me because I never wanted to go through the heartbreak. i was told to get a love spell doctor contacted to help me out which i did i was lucky to get DR ISIKOLO Contact who was able to help me out, i contacted him and explained everything to him and complied with his procedures and he did the love reunion spell that brought back my husband to me and to his kids in 2 days. thanks so much DR ISIKOLO. I really appreciate what you have done for me. Here is his webpage(https://isikolo-temple.com) or either text him via WhatsApp him on +2348133261196

Teddy Marcelino

4/16/2025 06:44:58 am

I almost lost my marriage when I watched my wife turned into a total stranger and left the kids and I. I was so furious knowing I had done everything possible to ensure I sustained my marriage as a father and husband. The terrible fights we had traumatized me and I couldn’t function properly as a man. I kept on trying to find out what made her did what she did which made me contacted Dr Isikolo. I was surprised to have found out that she was under a huge manipulation from a man who wanted to ruin my marriage with her and take her away from me. Dr Isikolo had to intervene and fixed the problem thereby ensuring she was rescued from the claws of the dark magic charm they used on her. Knowing that I was able to get my family together again with the help of Dr Isikolo gives me joy and I am forever thankful to him. His webpage: https://isikolo-temple.com or text him on WhatsApp via +2348133261196

Arlene Brown

4/18/2025 06:23:12 am

It gladdens my heart to be out here to say a word of thank you to Dr Isikolo.
I never thought I would be able to see my marriage work again despite the fact that everything had already been working against me, Dr Isikolo came to my rescue. I had a problem in my home which made my husband left and I was already pregnant and it became difficult for me to cope without him in my life. His family supported me all along but no one could help reunite us back except Dr Isikolo who responded at the time I needed help the most. He got the problem fixed and my husband returned back home to me just after 48 hours because he was still living in the same city with me. It quite amazing when you find help where you least thought you can get help. Once again thank you Dr Isikolo for all you do to help people in dire need of assistance. Go through his webpage https://isikolo-temple.com or WhatsApp him on +2348133261196

Andrew Beckett

4/22/2025 06:36:02 am

I and my wife had a misunderstanding which led to a huge fight and she left home and returned back to her fathers house. I let my emotions got the best of me and stayed permanently away from her. Things grew worse when she started seeing another man and I never knew about it. I tried fixing the problem and getting her to return back home and she never came back. I later found out all that has been going on and decided to seek help to fix my marriage with her which made me contact Dr Isikolo. Just as expected he worked for me and the problem was fixed and I am reunited with my wife. She returned back home just after 48 hours as promised by Dr Isikolo. I am forever indebted to him for fixing the problem I had in my marriage. kindly contact him for fast and urgent Help, Review his website for more info: https://isikolo-temple.com or text him via WhatsApp on: +2348133261196

Natasha Miller

4/29/2025 06:56:57 am

My husband whom I built my life with for 23 years left me and the kids without a word. Everything came crashing down on me and I reached out to our loved ones and no one could help. There came a time he filed for divorce even when we had no issues or ever fought over anything disastrous. Dr Isikolo came to my rescue and fixed the problem I had with my man. He reunited us back together again and he returned home to us. Indeed life is mysterious and I never thought I would experience what I did went through but all thanks to Dr Isikolo who worked for me and assured me of the positive results after 48 hours which indeed came to pass as he promised. He can as well fix your problems if you contact him now. Text him on WhatsApp him on +2348133261196 or checkout his page https://isikolo-temple.com

Christopher Morris

5/1/2025 06:41:30 am

I met my wife when I was working and living in Alaska. Ever since we got married, it has been all good till she decided to go for a summit in another state where she met someone who became closer to her and eventually he eloped with her. All my efforts to get back home to me was all in vain and her family did their best to reunite us but nothing worked. Just like everyone else, I came in contact with Dr Isikolo and he eventually did wonders and now my wife is back to me. It was revealed that she was hypnotized by the guy who eloped with her. I am glad I never let my emotions get the best of me to have ended my marriage with her. Dr Isikolo is a strong spell caster and trust him when he says the results will manifest just after 48 hours. Contact him now if you need any help visit his webpage: https://isikolo-temple.com or text him on WhatsApp him n +2348133261196

Irene

5/2/2025 10:57:31 am

I still can't believe that my husband is back to me again, Dr.Ogudugu is a true God sent. I got my husband back within 48 hours after contacting Dr Ogudugu. I read so many marvelous testimonies and comments about Dr.Ogudugu on how he brought back their ex lover, i have to give it a try since so many other have failed me. I contacted him and explained how my husband left me for a younger lady, i never knew it would work so fast for me. After telling him about my situation he did everything humanly possible to see that my husband came back to me and i am very grateful and blessed to have meet Dr.Ogudugu. Dr.Ogudugu is real and genuine spiritual doctor that can rebuild any broken relationship or marriage with his natural love spell. Never give up on your love and believe as he has done it for me your testimony will be next. You can contact Dr.Ogudugu on. EMAIL: [email protected]. WHATSAPP: +2348163026536.

Amelia susan

5/4/2025 01:20:17 pm

Thank you sir for your genuine spells.This is really incredible, and I have never experienced anything like this in my life. Before i met Dr Adebayo, i have tried every possible means that i could to get my husband back,but nothing was working out for me,and that my husband had developed lot of hatred for me.. I thought there was no hope to reunite with my ex husband. But when i read good reviews about Dr Adebayo , i decided to give it a try and i contacted him via WhatsApp and I did everything he instructed me to do, he told me am going to see the results in 48 hours. Shockingly my husband called me 2 days after I finished what Dr Adebayo told me to do . We are more contented now than ever. Everything looks perfect and so natural!Thank you so much for your authentic and indisputable spells. Thanks Sir for your help, you are indeed a Godsend to my life. If you need help in your marriage of broken relationship, contact Dr Adebayo odu right now for help WhatsApp ‪+234 9117814268‬ or Email [email protected]

Chris Bradley

5/5/2025 06:29:59 am

Even when I dated my wife for years, cohabited with her and vetted her thoroughly and ensured her family accepted me to part of them, the fact that ferminity is mallaeble came to play out in my marriage. She had some close friends who were single and most are still single till date. They had a huge influence on my wife and that alone always made us had issues. Eventually she left me and i had to seek help from Dr Isikolo knowing he is capable of restoring the love and happiness we shared and to also get her back to me. I complied with everything Dr Isikolo told me and my wife came back home with regrets of paying attention to fake friends and we are happy together again now. You can read about his works on his page (https://isikolo-temple.com) or might as well text him via WhatsApp on: +2348133261196

Vanessa Craig

5/7/2025 04:28:19 am

Hello, it’s a lovely morning here.. I am Vanessa Craig, and I am writing this article to inform everyone that just because we overlook certain information due to our lack of knowledge doesn’t mean it isn’t real. I am currently valued at more than £70 Million Pounds because I acknowledged this vital information. I had assistance from a man named Meduza I found online whose impressive testimonials about his spell work are legit and genuine. His lottery spell enabled me to win £65 Million Pounds in the lottery by providing me with the accurate winning numbers after he performed a lottery spell for me. I placed my full trust in him and followed his instructions without any hesitation and right now, I am proud to say that Meduza’s spiritual advice for winning the lottery is superb and outstanding. I am very grateful to him for his help. To learn more, reach out to him at

WhatsApp: +1 807 907 2687
Email: [email protected]
Facebook: lordmeduzatemple

Eve Bradshaw

5/8/2025 07:36:40 am

I gave it all i had to make it work in my marriage but he still left me and our kids. His family fought for me and still nothing changed and he left broken and sad. I manage to keep going on with the hope everything will get better for us one day and he will be back to you. He is a great father to the kids and i had great belief i will see him return back to us. I was lucky enough to got in contact with Dr Isikolo who indeed knew how to fix the problem and he did and to my surprise, my husband came back home to me. I am still amazed how it was possible but indeed this true. The result of his work is assured to manifest after 48 hours. My husband returned and i know better Dr Isikolo is truly a honest man anyone can trust. He is good in his job of fixing problems between partner and have them get back together again. You can read about his works on his page (https://isikolo-temple.com) or might as well text him via WhatsApp on: +2348133261196.

Wendy Gunn

5/9/2025 06:45:55 pm

LORD MEDUZA IS THE BEST SPELL CASTER ONLINE

It's an honor to share my testimony with the world. You merit all the accolades that mention you. Lord Meduza has been a gift to me since our meeting online. He is the only one that knows everything about creating spells. I adore him immensely for his kindness, compassion, integrity, and the support he offers to everyone who interacts with him. Without Lord Meduza, I wouldn’t have survived this difficult situation. His magic turned me into a Lottery winner of £177 Million Pounds, transforming my entire life into something beautiful and extraordinary. The numbers he provided for the lottery were transformative, elevating me from grass to grace, and I want to express my eternal gratitude to him. Thank you, sir, for being a source of help to those in need. Anyone who reads this article and requires assistance can reach him through his Email: [email protected] or WhatsApp +18079072687 as he is unmatched in spells crafting.

Brittany Lowery

5/13/2025 11:26:31 am

After being in relationship with him for seven years, he broke up with me, I did everything possible to bring him back but all was in vain. I wanted him back so much because of the love I have for him and I begged him with everything, I made promises but he refused. I contacted a spell caster called DR ISIKOLO that could help me cast a spell to bring him back but I am the type that never believed in spell, I had no choice than to try it, I mailed the spell caster, and he told me there was no problem that everything will be okay before two days, that my ex will return to me before three days, he cast the spell and surprisingly in the second day, it was around 4pm. My ex called me and we resolved the differences and we are happy together now. Anybody could need the help of the spell caster and you can review his website (https://isikolo-temple.com) or call/text him via WhatsApp on: +2348133261196.

Ferdinand Witter

5/15/2025 06:31:15 am

The marital crisis I was going through came to and end when Dr Isikolo got involved. Just like every other couples out there, we had our differences and I ensure I did my best to lead her right, provide for her and my kids and also protected them. We both made sacrifices to ensure we survived the union until she started acting up and deliberately had so many fights with me. The home became unpleasant for everyone else including my children. She was being manipulated by a friend who had been divorced and wanted to also ruin my marriage. I had to contact Dr Isikolo and he responded and did his best to end the issues. He restored the love and connection between us and I can tell now that whatever illusion my wife was under has been taking away and she is a better woman now. The result of what Dr Isikolo did for me that manifested after two days was what amazed me. I and my household remain grateful. I appeal to anyone who needs help to fix their relationships and marital problems to contact Dr Isikolo because the solution is sure. His webpage https://isikolo-temple.com or text him on WhatsApp him on +2348133261196

Adele Neumann

5/18/2025 08:54:47 am

It gladdens my heart knowing i am able to come out here and tell people about Dr Lukas who fixed the problems i had in marriage and everything he did for me foster the joy and happiness between me and my husband. I was devasted when i almost lost my husband to another woman all because i had some issues with him and unknown to me also, a lady was out there doing everything possible to take my man from me. He actually left home for quite sometime and every effort i made to get him back never yeild any good result. I had to seek help from Dr Lukas who in his goodness swiftly came to my aid and fix the problem i had. My husband is back home to me and my daughter and this is mostly the best thing that has happened to me in a long while. No doubt the result of his works never fails to manifest after 2 days. You can reach out to him via email: [email protected]

Gillian Bayford

5/18/2025 02:54:13 pm

I want to use this medium to share my incredible manifesting with Dr. Kachi, who truly changed my life. For a long time, I struggled with homelessness after losing my job as a nurse. Life felt like an endless battle, and I spent many years trying to win the lottery, hoping for a better future. But despite my efforts, I had no success and was growing increasingly frustrated. That was until I came across an amazing testimony from a woman named Natasha, who shared how Dr. Kachi helped her win the National EuroMillions jackpot. I had always loved playing EuroMillions, but winning seemed impossible for me. However, after seeing Natasha's story, I decided to reach out to Dr. Kachi prepared a special spell to help me with guaranteed lucky numbers. Within 24 hours, he provided me with the winning numbers and instructed me to play. To my amazement, I won £184.656 million in the EuroMillions! Thanks to Dr. Kachi, my life has been transformed, and my financial situation has changed for the better. I will never forget this joyful moment, as it has been the best thing to ever happen to me. If you’re struggling and seeking a way out, never give up. Dr. Kachi can help you, just as he helped me. Keep your faith and take a chance – your life could change too! contact website https://drkachispellcaster.wixsite.com/my-site his email [email protected] or his phone text or call number: +1 (209) 893-8075

Andrew Beckett

5/19/2025 08:48:00 am

I and my wife had a misunderstanding which led to a huge fight and she left home and returned back to her fathers house. I let my emotions got the best of me and stayed permanently away from her. Things grew worse when she started seeing another man and I never knew about it. I tried fixing the problem and getting her to return back home and she never came back. I later found out all that has been going on and decided to seek help to fix my marriage with her which made me contact Dr Isikolo. Just as expected he worked for me and the problem was fixed and I am reunited with my wife. She returned back home just after 48 hours as promised by Dr Isikolo. I am forever indebted to him for fixing the problem I had in my marriage. kindly contact him for fast and urgent Help, webpage: https://isikolo-temple.com or text him via WhatsApp on: +2348133261196

Jason Oswald

5/20/2025 11:34:59 am

I lost my marriage after 2 years and it was a horrible experience for me. My wife left me and my son and everything happened beyond my control and I never knew few people around me engineered my wife and turned her against me just because I choose to build my family and focus more on it. I had to seek help because I know I did not do anything to have my marriage crashed. Dr Isikolo helped me and a lot was revealed to me on what transpired. He cast a love reunion spell that bonded my wife and I back together and the whole evil my family did against me was revealed. Am thankful that my home is back more happier than ever and all the appreciation goes to Dr Isikolo as he indeed fixed my problems just after 48 hours. text him on WhatsApp +2348133261196 or go through his website https://isikolo-temple.com

grace landon

5/20/2025 03:05:07 pm

I was so lucky to win the $1 million prize in the lottery. I have been playing the powerball lottery for about 20 years, and i didn't win any big amount until Dr. Lucas helped me with his spiritual winning numbers, I thought it was all fake until he gave me the numbers and directed me on how to play. He gave me assurance that I was going to win and asked me to give him 48 hours to finish his work, which I did. The third day, he gave me the numbers and gave me instructions on how to play, and luckily, I won. I want to let everyone who is reading this to know that this spell really works and you can also be a winner if you give it a try to see for yourself. The moment you contact Dr Lucas for help is the end of suffering in your life, he has been helping people around the world and I'm happy that I'm among those who has benefited from his great work he's doing, you can reach him if you really want to win the lottery Email : [email protected] Or WhatsApp +234 904 794 3567 Thank You

Bianca Walters

5/21/2025 08:57:23 am

I was still in college when I met my fiancé. We dated for quite a long time and cohabited and our relationship was approved by our parents. We got along and everything was perfect. He traveled out for some training and since then everything never became good for us again. He was seeing a lady over there and he tends to have committed much to what they shared and left me out the picture. I did all I can to fix the problem but nothing worked until I heard about Dr Isikolo. I contacted him and explained what I was going through and he promised to help which he did as promised. I complied with the instructions he gave me and he fixed the problem I had with my fiancé and now he’s back to me and we are getting married in a month. All thanks to Dr Isikolo. Contact him now if you need any help. Review his page https://isikolo-temple.com text him on WhatsApp via +2348133261196

Olivia Lucas

5/21/2025 01:40:58 pm

Hi Everyone Join me as I share the wonderful work of Dr Kachi to say thank you for always making people smile with Lottery Winning Number Dr Kachi, who help me win a lot of money few weeks ago on lottery spell, I love playing lottery but I have never won, and i always have believe that I will win a huge amount in lottery game someday, I search online how to win a lottery and faithfully i came across Dr Kachi website: https://drkachispellcaster.wixsite.com/my-site when someone was testifying how Dr Kachi helped him to win a lottery Mega Millions, i contacted Dr Kachi and told him I need the lottery winning number to win my game. he gave me lucky winning numbers and tell me to go play my game Dr Kachi also instructed me on how to go about it, after played my Mega millions lottery ticket on Friday and to my greatest surprise my name came out as a winner, i won $60,000,000.00, Mega Millions i have never seen such money all my life, but with the help of Dr Kachi now i have that much. If you need lotto winning number do not give up contact him or you want money solution and become RICH just visit Dr Kachi:

Email: [email protected]

Call Number And Text: +1 (209) 893-8075

Natasha Miller

5/22/2025 10:22:34 am

Exercise of the Week: Plank Bird Dog

Plank Bird Dog

Leave a Reply.

Author

Archives

Categories