Warm up Exercise: Bird dog
Assume a quadruped position on hands and knees with hands under shoulders, knees under hips. Keep a neutral spine, draw in your abdomen. Lift and extend your right arm and left leg to be inline with your torso. Hold for 1-2 counts. Slowly bring your hand and knee back to starting position. Repeat on other side.
Can be used as a warm up / pre hab exercise to activate glutes and abdominal muscles, and help strengthen the muscles of the lower back. 2-3 sets of 8-10 repetitions per side.
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