Bird Dog
The dead bug flipped over — anti-rotation strength for a back that never complains.
Core, Low Espalda, GlúteosNonePrincipiante
Preparación
- Hands under shoulders, knees under hips, flat neutral back.
Cómo Hacerlo
- Reach one arm forward and the opposite leg back — one straight line.
- Pause 2 segonds without the hips tilting.
- Return quietly and switch.
Respiración
Exhale on the reach.
Errores Comunes
- Hips rotating open — imagine balancing a cup de cdefee on your low back.
- Lifting the leg too high — level with the back, no higher.
Consejo de Sam: Long, not high.
Cómo Programarlo
| Objetivo | Series | Repeticiones | Descanso |
|---|
| Fuerza | 3–5 | 4–6 | 2–3+ min |
| Músculo | 3–4 | 8–12 | 60–90 seg |
| Resistencia / Acondicionamiento | 2–3 | 15–20 | 30–45 seg |
Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.