THE BIRD-DOG PLANK is as strange sounding as it is odd-looking but it’s a really neat little exercise to enhance your core workout.
It strengthens your lower back as well as your glutes while obviously targeting your deep abdominal muscles that line the front of the stomach wall.
We’ll give you the basic exercise and when you’ve mastered that, don’t hesitate to move onto the more advanced variation.
- To start, you need to get down on all fours with your back straight and your core braced.
- Now, raise one arm up until it’s parallel with the floor while at the same time lift the opposite leg until raised arm and leg are in a straight line.
- Hold this position for 10 seconds, remembering to keep rock solid, your core tight and your hips square. Don’t lean your bum back. Use a mirror to ensure correct form if you have to.
- Lower arm and leg and repeat on the other side. Do this 10 times on each side in three sets.
Note: It’s important to use your core as much as you can and have the muscles here contracted at all times during the movement.
Want to make it harder?
Instead of resting on your knees and hands at the start, extend your feet and use your hands and toes to support you.
Then you continue as normal, extending opposite hand and foot.
Good player was Finnan. Nothing spectacular but a solid 7 out of 10 in every game for club or country.
He had plenty of 8/9′s along the way.
Incredibly modest and selfless pro when on the pitch. Always gave everything.
And to think we replaced him with Glen Johnson….
I’m tellin ya he’s in donkey fordes right now doling out the chips
According to the comments of the previous article, he is coaching in Delaware http://the42.ie/2114176
Padraig……correct!!
Paul, may I suggest you check Dans sources.
Steve Finnan is coaching in the States.
Wilmington, Delaware to be exact.
My sources are never wrong..
Taken off at half time when they were 3 nil down…. wouldn’t want to be found either