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BOSU Dome Bird Dog

  • Intermediate
  • Upper Back · Abdominals · Lower Back

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Setup instructions

1) Start by placing the BOSU dome side up.

2) Get on all fours with your shins and hands shoulder width apart on the dome. Try keep the back flat and hands directly under your chest.

Perform instructions

1) Raise your right arm and left leg in opposite directions - extend them both.

2) Hold for a second and lower to the starting position (all fours).

3) Raise the left leg and right arm in opposite directions.

4) Hold for a second and lower to the starting position.

5) Repeat.

Anatomy