Advanced Bird Dog: Hope you have been practicing. Great for core and balance. Hold opposite arm & leg out for 10 seconds. Then tap hand and foot to mat for 10 reps. Then bring elbow to knee-under chest- for 5 reps holding elbow to knee for 5 seconds at 5th rep. Then grab the opposite foot with the opposite hand behind you and look over your shoulder at your hand holding foot. Hold this for 10 seconds.Then hold arm out to side and opposite leg out to side for 10 seconds. Then put the hand back on the mat -still holding the leg out to the side. Keep the hips squared to mat and arms straight (very important-other wise cheating YOURSELF) then again if you cheat at anything you are only cheating yourself.But you know that right? I digress.. Lift the leg up and down for 10 reps.bring the leg back behind you and switch to the other leg and arm.
Posted on: Mon, 11 Aug 2014 00:29:15 +0000
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