Bird Dog Slides (for upper body strength, core stability). Note: Perform Bird Dog Slides on tile, concrete or wood floor surface, use a small towel, rag or other item that will slide across your floor surface. If this exercise is new to you, perform all repetitions by extending one limb at a time (i.e. you will have three points of contact with the floor rather than two).
Bird Dog Slides (in bare or stocking feet); practice your walk out maneuver from last week to get yourself into position. Perform 10 – 15 repetitions, 1-2 sets every other day. Do all repetitions on one side then switch to the other.
- Place a slider (or towel) under the ball of one foot and set up on your hands and knees with your hands under your shoulders and your knees under your hips.
- Drive your foot down into the slider and slide out, extending your leg while reaching your opposite hand toward the wall in front of you. Keep your hips square to the ground and brace your abs as you extend out. Feel your glute working to extend your leg as you drive down into the slider. Then slide back in, bringing your knee back under your hip as you touch your hand down to the ground. Feel your abs working as you bring your knee back in. Then again extend back out.
- Really press down into the slider as you extend and tuck. Move slowly and control the movement, bracing your abs and even pausing to feel your glutes when fully extended. Complete all reps on one side before switching.
Alternative exercise: Perform a traditional bird dog maneuver without a slide under your forefoot. From the quadruped position, extend the opposite arm/leg while keeping the hips level. Do all repetions on one side, then switch to lifting/extending the opposite limbs.