Day 6 · Tuesday 6 October Today
Bird dog
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner Bird dog
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Video one: toes and hands stay in contact with the floor
Play video: Video two: arms and legs extend off the floor
- Come onto hands and knees with hands under shoulders and knees under hips
- Keep your spine long and avoid any arching or rounding
- Reach one arm forward, then return it back in
- Repeat with the leg on the same side, keeping your hips level
- You can either keep your toes and hand in contact with the floor when extending (video one)
- Alternatively, if your balance is okay, you can extend your arms and legs off the floor
Intermediate Bird dog
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Bird dog
- Come onto hands and knees with hands under shoulders and knees under hips
- Keep your spine long and avoid any arching or rounding
- Reach one arm forward and the opposite leg back
- Bring them back in and swap sides, keeping your hips level
Advanced Bird dog optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Add one additional round
- Perform the movement with your knees lifted slightly off the floor from your starting position