Exercise of the Week: Plank Bird Dog

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
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