SHIFT Fit
Bird dog
Bird dog: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Start on hands and knees.
- Reach opposite arm and leg long. Keep hips level and avoid back extension.
- 2 sets × 4 reps per side; 60s rest between sets. Use a smooth, controlled pace. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep hips level and avoid back extension.
Equipment
- mat
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 2 sets × 4 reps per side; 60s rest between sets. | mat |
| intermediate | 2 sets × 6 reps per side; 60s rest between sets. | mat |
| intermediate | 3 sets × 6 reps per side; 75s rest between sets. | mat |
| intermediate | 2 sets × 5 reps per side; 75s rest between sets. | mat |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Arching or sagging the lower back; holding the breath; moving the limbs faster than the trunk can stay controlled. Exercise check: Keep hips level and avoid back extension.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.