Name: Playbook - Ally Yanecek - Bird Dog Challenge
Uploaded: 2024-03-23T17:06:31.555Z
Duration: 5 min
Description: Bird Dog Challenge

-   Plank Alt arm lift 
-   Plank Alt leg lift 
-   Plank Alt CL arm and leg
-   Plank Alt CL arm/leg lift, connect, lift 
-   Plank Alt IL arm/leg lift

- Plank position: tighten core, hands under shoulders

- Lift your arm off the ground straight in front of you

- Don’t let your hips swivel


Modification: perform on knees
Advancement: hold your arm in air for 5” or add hand weights

Plank Arm Lift

- Plank position
- Do NOT let hips swivel or move side to side 
- Squeeze glute to lift one leg at a time 


Modification: drop to knees and still kick one leg back at a time
Advancement: drop to elbows, wear a resistance band around thighs/ankles, wear ankle weights

Plank Leg Lift

- Plank position: tighten core, do NOT let your trunk move side to side 
- Lift opposite arm and leg 


Modification: only lift one limb at a time
Advancement: drop to elbows, wear a resistance band around thighs/ankles, wear ankle or wrist weights

Plank Bird Dog

- Plank position
- Lift opposite arm and leg
- Connect elbow to knee
- Lift back out
- Put hand / foot down

Repeat on opposite limbs

Modification: take the “connecting” part out 
Advancement: add resistance band about thighs/ankles, wear ankle/hand weights

Plank Bird Dog Level 2

- Plank position: keep your hips facing the ground, do not let your belly open up to either wall

- Lift SAME SIDE arm and leg


Modification: drop stance side knee to ground
Advancement: add ankle / hand weights, or “connect” knee to elbow like in level 2

Plank Bird Dog Level 3

Bird Dog Challenge

Todd

Crunch Time

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Good combination of exercises!  Felt every bit! Thanks!

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These are great, added bonuses to my other workouts.  I can do them after a regular workout or they’re short enough to do for a quick movement break anytime. I can decide if I have time for  1 circuit or 2.

Oblique Freak

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Great workout, my kiddos joined in this time. 🙂

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Bird Dog Challenge

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