Bird Dog

The dead bug flipped over — anti-rotation strength for a back that never complains.

Setup

1. Hands under shoulders, knees under hips, flat neutral back.

How To Do It

1. Reach one arm forward and the opposite leg back — one straight line.
2. Pause 2 seconds without the hips tilting.
3. Return quietly and switch.

Breathing

Exhale on the reach.

Common Mistakes

• Hips rotating open — imagine balancing a cup of coffee on your low back.
• Lifting the leg too high — level with the back, no higher.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.