One move
Bird-Dog
How to read ahead. Do to go one move at a time.
On all fours, slowly extend opposite arm and leg while keeping hips level and back flat. Hold briefly.
Option. Reach one limb only if balance is new. Short range until the hips stay level. Full opposite arm and leg once that is quiet. Pause two seconds at the end. Iron pumper: hover the reaching hand and knee a thumb off the floor, or row a light bell with the working arm. Stop and reset if the low back sags or the hips twist.
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1
Start on all fours with hands under shoulders and knees under hips.
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2
Brace your core and keep your back flat.
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3
Slowly extend one arm forward and the opposite leg back.
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4
Keep hips level and back flat.
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5
Hold briefly then return to start.
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6
Alternate sides with smooth control.