𝐁𝐢𝐫𝐝 𝐃𝐨𝐠 𝐢𝐬 𝐇𝐚𝐫𝐝! 𝐓𝐡𝐞 𝐌𝐜𝐆𝐢𝐥𝐥 𝐛𝐢𝐫𝐝 𝐝𝐨𝐠 𝐭𝐨 𝐛𝐞 𝐩𝐫𝐞𝐜𝐢𝐬𝐞.
I relearnt this move during Benjamin Siong Australian Strength Performance internship and dude it is hard!!!! Thanks for fixing my form George Menelaou !
I'm sure you've seen this many times and thought hey the move is easy. Far from it. When you do this correctly by flexing your lats, glutes and abs it gets seriously hard. This becomes an excellent move to promote a stable core while movement occurs at other joints - the arm and legs.
How to do it?
𝐒𝐭𝐞𝐩 𝟏:
Get into a table top / all 4s position with a neutral back. No arching or rounding of the back.
𝐒𝐭𝐞𝐩 𝟐:
Without any movement to happen at the low back, kick on leg backwards while raising the opposite arm. Make sure leg and arm are fully straight and they shouldn't be too high or too low. Make a fist which is in a neutral position (back of hand facing outwards) - not superman :) This will increase muscle activity of the core (especially erector spinae)
𝐒𝐭𝐞𝐩 𝟑:
Hold the position for 10 seconds on each side.
Give this ago, I know i'll be adding this a lot more to help me engage my abdominal which are probably not as awake as I'd like base on what George was saying.
Have fun bird-dogging correctly 🤗
#Lilowfitness #Trainasp #McgilbirdDog #BirdDog#coreMove #Coreexercise #CoreStability #TrainSmart #Coach #ASPPassionArmy
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