<\/p>\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
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
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
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
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
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":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"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"],"yoast_head":"\n