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TRAIN THE SAME BODY PART

ALL CORE + CONDITIONING EXERCISES

01Forearm Plank3 × 30–45 sec02Side Plank3 × 30 sec / side03Dead Bug3 × 10 / side04Bird Dog3 × 8 / side05Lying Leg Raise3 × 10–1206Bicycle Crunch3 × 16 total07Russian Twist3 × 16 total08Mountain Climber4 × 30 sec09Jumping Jack4 × 45 sec10High Knees4 × 30 sec11Hollow-Body Hold3 × 20–30 sec12Ab-Wheel Rollout3 × 8–1213Kneeling Cable Crunch3 × 12–1514Hanging Knee Raise3 × 10–1215Pallof Press3 × 10 / side16Cable Wood Chop3 × 10 / side17Bear Crawl4 × 20 m18Reverse Crunch3 × 12–1519Flutter Kick3 × 30 sec20Farmer’s Carry4 × 30 m

CORE / STABILITY

Bird Dog

A controlled cross-body core drill for spinal stability and coordination.

SETS / REPS3 × 8 / side
REST45 sec
LEVELBeginner

MOVEMENT ILLUSTRATION

SEE THE MOVEMENT.

A six-frame Bird Dog reference. Follow the setup, controlled working path, return, and reset with the same form.

Bird Dog technique — set position

01SETBuild a stable starting position.

Bird Dog technique — brace position

02BRACECreate tension before moving.

Bird Dog technique — lower position

03LOWEREnter the range with control.

Bird Dog technique — work position

04WORKMove through the strongest path.

Bird Dog technique — return position

05RETURNControl the return phase.

Bird Dog technique — reset position

06RESETFinish balanced and repeat.

DO

WHAT YOU NEED TO DO

  • Reach long, not high
  • Keep hips level
  • Move slowly
  • Finish each set with clean technique
DON'T

WHAT TO AVOID

  • Do not hold your breath for the entire set.
  • Do not continue after the hips, ribs, or lower back lose position.
  • Do not choose speed over control.

STEP BY STEP

MOVE WITH CONTROL.

  1. Start on hands and knees with a neutral spine.
  2. Brace gently, then reach the opposite arm and leg long.
  3. Pause without rotating the hips or arching the back.
  4. Return slowly and alternate sides.
STOP IF SOMETHING FEELS WRONG.

Muscle effort is expected; sharp pain, dizziness, numbness, or unusual discomfort is not. Reduce the load or range, stop the exercise, and seek qualified guidance when needed.