Bird Dog T – Band

  • HOW: Get set up in a quadruped position with both hands and knees on the ground. Have your hands straight down from your shoulders with a band anchored underneath your hands. Kick one leg straight out from your hip while keeping your back flat and stable. With the opposite arm, pull the band straight up at shoulder height with your thumb up. Maintain the leg out and pull the band up for the prescribed amount of reps. 
  • FEEL: You should feel your core, glute, and mid back muscles working. 
  • COMPENSATION: Keep your back flat and core engaged. Bring the band up straight out from your shoulder, not in the front or back. Don’t let your leg drop as you bring the band up.

Exercise Library