1. Bird Dog Prep Lifting one Arm

1. Position yourself on your hands and knees making sure that your hands are directly below your shoulders and that your knees are directly below your hips so that your body forms a nice square
2. Stand in both hands and knees before shifting the weight into your left hand without moving your pelvis
3. Slide your right hand forward and reach away
4. Hold the position for 3 seconds
5. Lower your right arm and hand to the floor and slide your right hand in underneath you
6. Repeat with the left arm
7. Aim for 5 reps with each arm

2. Bird Dog Prep Lifting one Leg

1. Position yourself on your hands and knees making sure that your hands are directly below your shoulders and that your knees are directly below your hips so that your body forms a nice square
2. Stand in both hands and knees before shifting the weight into your left knee and both hands without moving your pelvis
3. Slide your right foot back and reach away
4. Hold the position for 3 seconds
5. Lower your right leg and foot to the floor and slide your right knee in underneath your right hip
6. Repeat with the left leg
7. Aim for 5 reps with each leg

3. Bird dog

1. Position yourself on your hands and knees making sure that your hands are directly below your shoulders and that your knees are directly below your hips so that your body forms a nice square
2. Stand in both hands and knees before shifting the weight into your left hand without moving your pelvis
3. Slide your right hand forward and reach away as you slide your left leg out and away behind you are well
4. Hold the position for 3 seconds
5. Lower your right arm and left leg to the floor and slide your right arm and leg back to the starting position
6. Repeat with the left arm and right leg
7. Aim for 5 reps with each combination