Body Armor

4 Giant Sets, Not for Score:
:30s Single Leg Hold (left)
:30s Single Arm Hold (right)
:30s Bird Dog (left)
:30s Bird Dog (right)
Rest as needed between sets.

Not for score, but for quality movement.

Single Leg Hold

Movement Demo – Video

• Single leg focus, training hip flexor/midline strength
• Be aware of our midline here… lock down the rib cage
• Extend knee as best as we can, while maintaining engaged back (avoid hyperextension)

Bird Dog

Movement Demo — Video

• If right arm comes up, left leg comes up
• Aim here is a straight line from raised fingers to toes
• Get “as long” as we can here
• Focus on keeping squared off at shoulders and hips – fight the rotation