Exercise Shorts - The Birddog AKA Quadruplex

YouTube Channel: Ssg Mat The Traveler
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Exercise Shorts: Birddogs (The Quadruplex)
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This is an isometric exercise meaning you hold and tense muscles in a given position rather than flex and extend
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You want to create a straight line from your extended fingertip or knuckle through your spine and out the heel. Dorsiflex your feet (pull your toes towards your knee with the tibialis muscle on the front of the shin) and keep the toes just slightly above the ground. Since your shoulders are higher than your hips, this line should track in a slight downward angle from hand to foot
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The stabilization with the opposing hand and foot engages many deep core muscles along the spine such as the rotatores and multifidi making this a fantastic exercise for spine rehab and strengthening in addition to exercises like Reverse Hypers, Back Extensions, RDLs and Good Mornings
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A good starting point is to do 15-30 seconds each side once or twice a day, eventually building up to a full minute or longer. You don’t need to do these “to failure” or with an egregious amount of volume, just daily consistency for weeks and months
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