Bird Dog Push-Up
A push-up with a bird dog at the top: after each rep one arm and the opposite leg lift and reach, and the plank must not tip.
How to do it
Setup
High plank, hands under the shoulders, feet a little wider than the hips.
Steps
- Do a push-up, chest to just above the floor.
- At the top, lift one arm forward and the OPPOSITE leg back.
- Set them down and switch the diagonal on the next rep.
Common mistakes
Hips rotating as the leg lifts: level beats height; lift lower. Rushing into the next push-up: hold the reach for a beat first. Feet too close together: widen them so the three-point plank stays steady.
Breathing
Inhale lowering, exhale pressing.
