Bird Dog

What it is

On hands and knees, you extend one arm forward and the opposite leg back, hold briefly, then switch. It trains the deep back and core muscles to keep the spine still while the limbs move. Go slowly and keep the hips square.

One side at a time: log each side, and match the reps of your weaker side.

Technique tips

• Hands under shoulders, knees under hips
• Reach the arm and opposite leg long
• Keep the hips level, no rotation
• Pause for a second at full reach

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.