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Bird Dog
WEEK #3 / DAY #3: FULL BODY + CORE
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20s
Bird Dog – 3 sets x 12 reps per side, 30 sec rest
Starting Position: Begin on all fours in a tabletop position, with hands under shoulders and knees under hips.
Execution: Extend one arm forward and the opposite leg back while keeping your core engaged and hips level. Return to the starting position and alternate sides.
Muscles Worked: Core, glutes, lower back, shoulders.
Form Tips: Keep your hips and shoulders square, and avoid arching your back.
Up Next in WEEK #3 / DAY #3: FULL BODY + CORE
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Core Circuit #2
10 Minute Core Circuit
Plank with Shoulder Tap – 30 seconds
Side Plank Thread the Needle Right – 30 seconds
Side Plank Thread the Needle Left – 30 seconds
Lying Alternating Leg Raises – 60 seconds
High Plank to Downward Dog – 60 seconds
Marching Glute Bridge – 60 seconds
Repeat 2 times.
