Exercise Database

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Course: PHRE 3043 – Functional Movement Movement Pattern: Core | extension, Core | rotation, Core | stabilization Target: Transverse Abdominus Synergist(s): Gluteals, Rectus Abdominus, Rhomboids, Trapezius
Exercise
Regressions: Bird Dog Progressions:

Equipment: Stability Ball
Description:

Same position as the bird dog plus the added balance necessary to remain stable on the stability ball.  Maintain good spine posture, especially of the head and neck, allowing the opposing arm and leg to elevate to maximum range without losing neutral posture or over arching lower back.  During the entire movement keep the core engaged.  Spotters stay close and at client level.

Common Error(s): Forward Head Posture | Sagging lower back | Not engaging core
Spotting: Instability training
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