In Flight Training

Improve balance, stability and coordination with a core-focused exercise like Opposite Arm - Opposite Leg, AKA the “Bird Dog.” Follow below to learn controlled movements, while engaging your entire posterior chain to assist in strengthening your core over time in just 60 seconds.

THE SETUP
* Start on all fours - this is called the quadruped position.
* Keep your hands parallel to your shoulders, knees under hips.
* Maintain a neutral spine while keeping your neck aligned with the spine.
* Engage your core by keeping the belly button drawn in.

THE EX*****ON
1. Simultaneously, extend the right arm forward and the left leg backward.
2. Without rotation, keep hips and shoulders square to the ground.
3. Extend fully until arm and leg are parallel to the floor.
4. Hold for 2-3 seconds - focus on stability.
5. Using slow and controlled movements, return to the starting position.
6. Repeat with the left arm and right leg.
7. Alternate sides for desired repetitions

PRO TIPS
* Keep your back flat. Do not allow the back to arch or sag!
* Minimize hip rotation by making sure that you don't let your extended hip lift higher than the other.
* Remember, its all about reaching longer rather than lifting higher.
* For an extra challenge, bring the elbow to the knee under your body before extending again.
* BEGINNERS: Modify this exercise by starting with just arm extensions or just leg extensions.

As an all encompassing exercise, this compound movement strengthens the core, lower back, glutes, and shoulders. 💪 Opposite Arm - Opposite Leg is all about improving the mind-to-muscle connection and overall body awareness. 🧠 You won’t regret making it a part of your routine!