Bird dog
Core · Learning · in reps · per side
Why it helps your running
Your core holds steady while the opposite arm and leg extend: the cross-body coordination of your stride.
- You'll need
- nothing: just your bodyweight
- Tempo
- 1 s down, 1 s up, 2s pause
How to do it
- On all fours, hands under your shoulders, knees under your hips, flat back.
- Reach one arm forward and the opposite leg back, level with your body, hold 2 seconds.
- Come back without touching the floor, same number of reps each side.
- Picture a glass of water on your lower back: it mustn't spill.
Common mistakes
- Your hips rotate as the leg lifts.
- The leg goes too high and your lower back arches.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.