Bird Dog With Shoulder Flexion Plyometric

Description

Position yourself on all fours, placing your knees directly under your hips and your hands under your shoulders. Grab a ball with the hand corresponding to the shoulder you want to work on. Make sure your back is in a neutral position, slightly arched, and keep your chin tucked in. Lightly contract your abs and back muscles, then lift your arm and the opposite leg without moving or twisting your trunk or pelvis. Ensure you extend the arm far in front and the leg far behind you. Hold the position and quickly let the ball drop and catch it as quickly as possible, allowing the ball to move only a few centimeters each time.

Settings

Equipment

Small Ball

Positions

Quadruped Position

Muscle groups

Shoulder flexorsHip extensors