Weighted Bird Dog

Step by step instructions

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Exercise Steps 1

Step

Grab a dumbbell in right hand and get down on hands and knees. Extend right arm in front of shoulder with palm facing in (end of dumbbell should be touching the ground) and straighten left leg out behind hip (toes should lightly touch the ground).

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Exercise Steps 2

Step

Brace abs in tight and slowly lift right arm and left leg up to joint level. Hold for 1 count, then lower arm and leg back down to the floor and repeat. Do the prescribed number of reps, and then switch sides to complete set.