OBLIQUES
NAME: Back Carriage Bird Dog
SPRINGS: 1Y // 1W
SET-UP:
Stack your hips over knees and chest over wrists in table top position
Grab carriage at
Mega: pockets
Maven: 10&11
Extend your secondary leg and your primary (working side) arm out
Eyes at base of the carriage
MOVEMENT:
pull your elbow and knee in for 1, pull your elbow and knee in for 2, pull your elbow and knee in for 3, pull your elbow and knee in for 4
Extend your arm and leg out for 1, brace your abdomen and glutes for 2, extend your arm and leg out for 3, pull your arms in brace your abdomen and glutes for 4
THINGS TO CONSIDER:
upper body is unstable and lower body is stable
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Erector spinae (spine muscles), glute max (lifting leg), lats (arm reaching)
Assisting Muscles: Obliques (anti-rotation), delts, triceps
Stabilizers: Glute med&min, transverse abdominals, multifidus, pelvic floor, QL’s
Relaxed Muscles: Traps, hip flexors, chest
VARIATIONS:
Hold extension of limbs
Leg Circles
Crossing the body when limbs come in
MODIFICATIONS
Place secondary hand on carriage at first line with pinky down and thumb up
Keep both hands in pockets
Hold
ADVANCEMENTS
Walk carriage hand up the carriage
2Y // 2W
PREGNANCY MODIFICATIONS
Front of the machine Carriage facing
2Y // 2W
BACK PLATFORM BIRD DOG
SPRINGS: 1Y // 1W
SET-UP:
Stack your hips over knees and chest over wrists in table top position
Grab back platform at top of the platform
Extend your secondary leg and your primary (working side) arm out
Eyes at base of the carriage
MOVEMENT:
pull your elbow and knee in for 1, pull your elbow and knee in for 2, pull your elbow and knee in for 3, pull your elbow and knee in for 4
Extend your arm and leg out for 1, brace your abdomen and glutes for 2, extend your arm and leg out for 3, pull your arms in brace your abdomen and glutes for 4
THINGS TO CONSIDER:
lower body is unstable and upper body is stable
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: Erector spinae (spine muscles), glute max (lifting leg), lats (arm reaching)
Assisting Muscles: Obliques (anti-rotation), delts, triceps
Stabilizers: Glute med&min, transverse abdominals, multifidus, pelvic floor, QL’s
Relaxed Muscles: Traps, hip flexors, chest
VARIATIONS:
Hold extension of limbs
Leg Circles
Crossing the body when limbs come in
MODIFICATIONS
Place secondary hand on carriage at first line with pinky down and thumb up
Keep both hands in pockets
Hold
ADVANCEMENTS
Walk carriage hand up the carriage
2Y // 2W
PREGNANCY MODIFICATIONS
Front of the machine Carriage facing
2Y // 2W