move
01
brace
anti
flexion / extension
02
Test your new abilities.

Bird Dog

Level:
1
Progression:
7
Prerequisite For:
Squat
Hinge
Lunge
Step
Level 1
Level 2
Level 3
Overhead Reach Deadbug
Progression:
1
Single Leg Deadbug
Progression:
2
Deadbug
Progression:
3
2 Leg Deadbug
Progression:
4
4 Limb Deadbug
Progression:
5
Plank
Progression:
6
Plank Balance
Progression:
1
4 Point Plank
Progression:
2
Coming Soon!
level 1
level 2
level 3
Side Bridge
Progression:
1
Side Bridge w/ Abduction
Progression:
2
Side Bridge
Progression:
1
Side Bridge w/ Abduction
Progression:
2
Coming Soon!
Coming Soon!
level 1
level 2
level 3
Paloff Press
Progression:
1
1/2 Kneel Paloff Press
Progression:
2
Tall Kneel Paloff
Progression:
3
Coming Soon!