Bird Dog
ALL Exercise Tutorials
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18s
Point one arm out straight in front and extend the opposite leg behind you, forming a straight line from your extended hand to the extended foot. Keep your hips squared to the ground. If your low back begins to sag, raise your leg only as high as you can while keeping the back straight. Hold for a few seconds, then return to your hands and knees. Keep your abs engaged throughout the entire exercise and work to minimize any extra motion in your hips during the weight shift. Switch to the other side.
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Kettle Bell Swing
Stand tall, still gripping the ‘bell. Keep your arms long and loose while squeezing your shoulder blades together and engaging your core. Soften your knees, shift your body weight into your heels, and lower your butt back and down toward the wall behind you. Driving through your heels, explode th...
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Around the World
Keep your wrists open, starting down around your thighs. Keep your wrists facing the front of you, meeting at the top, and coming down to the bottom. You can do this seated or standing with a light weight, no weights or whatever you would prefer.
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Tricep Kickback
You can do this seated or standing. Keep your back nice and flat. Bend your elbows up and out, keeping your arms nice and straight with your elbows close into your body.
