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Bear Holds & Bird Dogs

Agatsu Movement Challenge Week 68!!

Good Ol’ Bird Dogs! This is one of my favourite exercise to build solid spinal stability, help alleviate low back pain & break through plateaus in your training by correcting core imbalances. Whether you perform this exercise on all fours or this elevated version the same rules apply. Keep your spinal position centrated (pelvis, rib cage & jaw parallel). Move slow & with control. Do not move your limbs higher than you can maintain your spinal position and anti-rotation. Watch out side effects include, sculpted shoulders, glutes & abs!

Bear Holds - level 1

Level 1- perform 5 sets of 20-30 second holds with a 60 second rest between sets. Level 2- perform 3 sets of 50-60 second holds with a 60 second rest between sets.

Rocking Bears- level 2

This is a great exercise for building stability in your spinal position while squatting. Level 1- perform 5 sets of 10 reps tempo moving through in a 4 count transition with a 60 second rest between sets. Level 2- perform 3 sets of 10 reps tempo moving through in a 8 count transition with a 60 second rest between sets.

Bird Dogs

Level 1- perform 5 sets of 5 reps per side holding f0r 4 seconds with a 60 second rest between sets. Level 2- perform 3 sets of 5 reps per side holding f0r 8 seconds with a 60 second rest between sets.