BIRD DOG

Start on all fours with your hands directly below your shoulders and hips stacked over your knees. Contract your glutes to extend your right leg and lift it up off the floor while also lifting your left hand off the floor with that arm extended out in front of you. At the top of the rep, your right leg and left arm should both be parallel with the floor. Hold that position for 1-2 seconds, and then slowly lower back to all fours. Repeat with the opposite limbs (left leg, right arm), and alternate back and forth until all reps on both sides are complete.