A progression from the Bird Dog can be to go into the high plank position. This will greatly increase the load across the shoulders, abdominals and hips and therefore increasing the strength and metabolic challenge of the exercise. This really shoulder be built in to, as you need to earn the right to achieve this one, which means don't rush in to you. The technical challenge is also high, due to the co-ordination challenge of a normal bird dog. Add the to the increased load and you've got yourself a hugely affective exercise. This also make the exercise a challenging exercise ideal for HIIT sessions.
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