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BOSU Dome 'Knees only' Balance Bird Dog

  • Beginner
  • 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 on the dome shoulder width apart - plant the hands on the floor. 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