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ONE A Day - DAY 4


Exercise: Bird Dogs (opposite arm and opposite leg)


Time to work that core strength/stability


Modified: Instead of extending your arm and leg at the same time, break it up and extend each limb one at a time. Reach out your arm, back to all fours, reach out your leg, back to all fours, reach out your other arm, etc.


Reps/Sets: 3 sets of 6-8 reps each side


Rest: walk around for 1-2 minutes between sets


Tips: Keep your knees in line with your hips and your hands in line with our shoulders while in table top position. Keep your core engaged to keep your back flat (not curved). Try to not rotate your hips-keep them facing the floor.

When you extend - keep your arms and legs in line with your torso NOT super high in the air.

Move slooow and as always keep breathing... bc I know some of you (my self included) need the reminder. Do these on a mat or carpet to cushion your knees.



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Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

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