BIRD DOGS If you want to build a strong spine, core, and upper body, the bird dog is THE exercise for you. What’s so effective about this exercise is that it activates the entire POSTERIOR KINETIC CHAIN which is the chain responsible for helping you stand, lift, and transfer mechanical energy as you walk. The KEY to make get the most out of this exercise is to HOLD the “up” position for 5-10 seconds. Isometrics are insanely powerful strength builders for the postural muscles of the body – what w
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