Bird Dog With Shoulder ER Plyometrics

Description

Get on all fours, with your knees directly under your hips and your hands directly under your shoulders. Hold a weighted ball in one hand. Ensure your back is in a neutral position (slightly arched), and your chin is tucked in. Slightly engage your abdominal and back muscles. Keeping your torso and pelvis stable, lift one arm to the side with the elbow at 90 degrees while raising the opposite leg. Make sure not to move or turn the torso or pelvis during the exercise. Drop and catch the ball without changing the height of the elbow.

Settings

Equipment

Small Ball

Positions

Quadruped Position

Muscle groups

Shoulder external rotatorsScapular retractors