Bird Dog
These notes combine advice from 9 reviewed passages across 5 workouts.
Overview
Section titled “Overview”Bird Dog starts on the hands and knees. The repeated pattern opens one arm with the opposite leg and then draws them inward. One instruction gives an inconsistent same-side pairing after an opposite pairing, so that isolated pairing remains uncertain. [4] [6] [8]
Technique
Section titled “Technique”Open the arm and opposite leg slowly and widely. Extend both as far as possible while keeping the repetition clean and controlled. [1] [3] [6] [7]
Keep the extending knee straight and engaged. Maintain tension through the toes without flexing the foot. [1] [7]
Draw the extended limbs inward until they touch lightly in the air. Reopen them without placing the moving knee on the floor between repetitions. [1] [2] [4]
Reach through the shoulder and lift the extended arm a little closer to the head for a better angle. [7] [8]
Safety
Section titled “Safety”Sources
Section titled “Sources”1. 2026-05-29, 1300.1-1341.4s
Workout: workout:2026-05-29
Passage: passage:2026-05-29:000476-000498
2. 2026-05-29, 1358.9-1380.1s
Workout: workout:2026-05-29
Passage: passage:2026-05-29:000507-000516
3. 2026-05-29, 1384.8-1390.5s
Workout: workout:2026-05-29
Passage: passage:2026-05-29:000521-000525
4. 2026-05-31, 1287.4-1307.6s
Workout: workout:2026-05-31
Passage: passage:2026-05-31:000454-000460
5. 2026-06-03, 950.9-961.0s
Workout: workout:2026-06-03
Passage: passage:2026-06-03:000303-000307
6. 2026-06-03, 992.9-1008.1s
Workout: workout:2026-06-03
Passage: passage:2026-06-03:000311-000320
7. 2026-06-03, 1020.2-1040.5s
Workout: workout:2026-06-03
Passage: passage:2026-06-03:000328-000338
8. 2026-06-08, 808.6-830.6s
Workout: workout:2026-06-08
Passage: passage:2026-06-08:000242-000251