< Quadruped Bird Dogs - Iron Neck

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    Quadruped Bird Dogs



    Anchor Height: Low

    Band Level: Light

    Attach one light band to a low anchor point. Facing away from the anchor point, get into a Quadruped Position and grip the handle in your right hand with the palm facing down. Add an appropriate amount of tension in the band and begin the exercise with your arm underneath your shoulder in a modified three point push up position and the band just outside the shoulder. Perform the exercise by extending the arm parallel to the floor while you push the opposite hip back and extend that leg until they are both fully extended. Then return to the starting position. Adjust your stance and alternate arms, then repeat cycle.  Tip: Keep the rib cage down and the back of the neck long to make the core work more and stay out of the back. Be careful of the back arching if you struggle to keep the leg and arm and leg up and coordinated.

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