{"id":13468,"date":"2019-11-25T09:14:25","date_gmt":"2019-11-25T09:14:25","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=13468"},"modified":"2020-03-22T07:40:47","modified_gmt":"2020-03-22T07:40:47","slug":"dirty-dog","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/dirty-dog\/","title":{"rendered":"Dirty Dog"},"content":{"rendered":"

<\/p>\n

Step 1<\/h2>\n

This exercise is a dynamic movement exercise used to prepare the body for activity. As it involves a modification to a traditional bird-dog exercise, it is highly recommended you master your bird-dog technique before attempting the dirty dog.<\/p>\n

Step 2<\/h2>\n

Starting Position: Kneel on an exercise mat, positioning your knees and feet hip-width apart, with your feet dorsi-flexed (toes pointing towards your body). Slowly lean forward to place your hands on the mat, positioning them directly under your shoulders at shoulder-width with your hands facing forward.<\/p>\n

Step 3<\/h2>\n

Reposition your hands and knees as necessary so that your knees are directly under your hips, and hands are directly under your shoulders. Gently stiffen your abdominal \/ core muscles to position your spine in a neutral position, avoiding any sagging or arching.<\/p>\n

Step 4<\/h2>\n

Rotation Movement: Exhale and gently lift one knee off the floor, and while maintaining the bent-knee position, slowly externally rotate it outwards and upwards. Attempt to move the leg and minimize rotating your trunk.<\/p>\n

Step 5<\/h2>\n

Hold this position briefly, while keeping a stable trunk and head level with your spine, then slowly lower your knee back towards the floor. Pause briefly, then repeat.<\/p>\n

Step 6<\/h2>\n

Repeat with the opposite leg.<\/p>\n

 <\/p>","protected":false},"excerpt":{"rendered":"

Step 1 This exercise is a dynamic movement exercise used to prepare the body for activity. As it involves a modification to a traditional bird-dog exercise, it is highly recommended you master your bird-dog technique before attempting the dirty dog. Step 2 Starting Position: Kneel on an exercise mat, positioning your knees and feet hip-width […]<\/p>\n","protected":false},"author":5,"featured_media":13471,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,743,759],"tags":[],"class_list":["post-13468","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-askiseis-ischion","category-proponisi-dynamis"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13468","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=13468"}],"version-history":[{"count":1,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13468\/revisions"}],"predecessor-version":[{"id":13469,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13468\/revisions\/13469"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/13471"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=13468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=13468"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=13468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}