Strengthening Exercises
QUADRUPED ALTERNATE ARM AND LEG (BIRD DOGS) • Get onto your hands and knees. • With control, lift and reach your leg and opposite arm upwards. • Once your arm and leg are straight and fully out-stretched, pause for a 3-5 second count. (Work up to a 10-30 second hold). • Repeat 10-15 repetitions per arm-leg — 3 times a week.
17
Made with FlippingBook Converter PDF to HTML5