McGill “Big 3” - The Birddog

Dr. Mitchell demonstrates how to do a birddog, as well as how to modify up or down depending on your level of fitness.

1. Start in a table-top position with arms shoulder width apart and knees right below the hips.
2. Engage the core and brace the belly.
3. Take right arm forward and kick the left leg back. Keep your spine stable and do not arch or let your leg come up above hip level.
4. Hold for 10 seconds, come down and touch elbow to knee and then take it back out.
5. Do this six times on each side.

If you need to modify the move, keep your hands on the ground and just kick your leg back and hold for 10 seconds. If you want more of a challenge, draw a small square with your extended arm before bringing elbow and knee together.