Double bird-dog

Double bird-dog

Skill Tree

Muscles

Technique

  1. Start in an L-base with the flyer standing over the base's head, facing the base's feet.
  2. The base extends the arms in front of the face and makes a 90-degree angle at the legs.
  3. One leg at a time, the flyer places a shin into each of the base's hands while holding the base's shins just below the knees.
  4. Both partners are now at a 90-degree angle in the legs, with the flyer hinged at the hips and hands on the shins.
  5. Together, the flyer and base release opposing hands and feet to one another, just like a Bird dog .
  6. To exit, reverse the entry with control.

Form tips

  1. Both partners keep a Hollow body , engaging the Glutes to lift the leg.

Similar Exercises

Equipment