Bird Dog Variation Flow

I'm gonna move my hands further back from my tabletop this time. You can keep yours where they were if you'd like. And then stepping into your feet and lifting up and lower down, especially if you're taller, you're gonna want a little bit more space. Step push up and lower down, last one here, and lift up. And lower down, hands back to the edge of the box, feet to the ledge, lower yourself down, and let's move the foot bar.

And we're gonna change the spring. I recommend a medium spring now. Turn and face the back of your machine, carefully step up right in front of your box. That's have you take your right hand into the loop. I'm gonna work without the loop today. I'm taking care of a shoulder.

From here, that straight arm pulls straight back and slowly down. Back for two. Check-in with the lower back, check-in with the head position. It's really nice here to have this box. So some of you bring the arm down, reach that opposite leg straight back behind you.

Remember the foot bar might be in the way if you didn't put it down, and now start moving that arm with the leg up. Sweeping it back, lowering it down. The kneecap is pointing straight down. Very doable here with this box here for support. Last time, stay here.

Some of you bending the elbow and pressing out and in. Working in both directions. Important that you never feel slack on that rope. Last one, in and out, lower the arm, lower the foot, put your loop down, grab the other loop. Also reminder, you have control of your tension by where you're holding that loop. Right?

Arm is straight. Let's start pressing the arm back and in. Back and in. And if you can be just on your fingertips, that's gonna give you just that little bit extra that feeling of balance, hold the arm down, maybe reach the opposite leg back, maybe not. You might have to slow your tempo a little bit.

Keep the collar Leone wide. Keep your kneecap pointed straight down. Moving from your tricep, guys, not your hand. Keep your focus on that shoulder joint moving. Pull the arm back and stay.

Some of you begin to bend and straighten the elbow. Lax the upper traps in the neck. I prefer that bottom leg to have a little bend in it. Right? So we're also working stabilizers of the ankle knee and hip. Last one here, lower the leg, and bring that loop down for me.

Okay. We're coming off. We're gonna change your spring to a heavy setting. We're gonna move into a little skater series. So you need to stand on your ledge, and we're gonna start with your foot right on the edge of your box. And your heel might be up or down, hands behind your back.

We're gonna start with a squat. So we lower ourselves down, and we come up real vertical, inhale, and exhale. So you're essentially doing a one legged squat. So this leg on the box here It's just helping me out with my balance. It's not helping me come up. Real clean hip hinge, upper back, real straight.

Stay down. Get your bearings. And begin to press the carriage out and in. Abdominal stay lifted, shoulders out of the ears, working the machine in two directions. And my heel comes up a little bit when I get that box all the way in because of the flexibility that I have in the ankle.

Last one, Keep the carriage in, come straight up, and now adjust that foot right to the edge of the carriage, traditional skater, bend both knees, and then begin pushing out and in. So, say muscle groups just worked a little bit differently. You can think of a quick out and a slow in, and then notice the temptation for your body to wanna shift weight onto that working leg. Keep your weight over the standing leg. Last one, stay here. Bring yourself up I always step back behind me. However, you transition, do it carefully, come around to your other side.

Always step to the ledge. All the way up. The other foot goes to the edge of the box. Hands behind the back. Let's start with the squat, taking it down, and up. Knee goes right over the toe. Feeling the power from the hip, not the knee, almost as if you're doing a vertical jump.

That's how vertical I want you to get. Machine is still. Two more here. And now that stay down, pause, set up those hips, and then pushing out and in to and in. And you can play around with the tension when you do this next time. I always like to start a little bit more on the lighter side just to get form into place, but I wouldn't mind a little bit more tension on this to be to be honest right now.

Dominal stay pulled in. Feel that action. Again, from the hip, not the knee. So tempting just to punch the knee. Last Leone, and come all the way up, put that foot right to the edge of the carriage, bend both knees into traditional skater pressing out and in from the hip. Also be mindful of that upper back. The tendency is to start to kinda wilt forward with the head and the shoulders and the chest.

You'll notice the standing side is where you're gonna feel the most work. Think that's always a little surprising for clients. Two more here. And last time, bring that carriage in, stand yourself up, and then carefully step down.