Target Areas: Spine, core

Practical Benefits: Warming up the core and legs while working on balance, improving ability of the core to contract to help improve core strength, increasing the ability of the legs to lift off the ground in vertical jumps.


1. Start in a six-point stance (tabletop) with toes untucked, hips under knees, and hands under shoulders.

2. Inhale and extend the (left) arm forward and (right) leg back so that there is a straight line from back heel to extended fingertips.

3. Exhale and squeeze the elbow of the outstretched arm to the knee of the extended leg under the chest, rounding the back.

4. Repeat 3-6 times.

Tips: Draw out your breath as much as possible. Move at a slow, even pace. Keep your belly button lifted to take the arch out of your lower back.



Bird-dog (Start)

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