Optimize Your Bird Dog

When performing the bird dog (quadruped alternating arm and leg) exercise, one of the most common faults observed is the overextension of the lower back combined with a forward rotation of the pelvis. This fault increases the compressive forces both in the lower lumbar spine and anterior hip region. 

Two cues are helpful to maintain proper position with this movement:

1. Use a straight rod to increase awareness of the the horizontal line created from the back of the head to back of the heel
2. Use the internal cue of "creating length" by reaching the fingertips and opposite heel in opposing directions

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Deconstructing Anjaneyasana (Crescent Pose)

This is part one of a three part series deconstructing the yoga pose Anjaneyasana or Crescent Pose. For this video, Nick and I will be focusing on the lower back and pelvis, and their relationship to the movements of the hips.

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The Agility Ladder for Endurance

Typically the agility ladder is utilized for high-intensity, speed-based movements suitable for athletes involved in activities where quickness and foot speed are of vital importance to optimal performance. Here I demonstrate the use of an agility ladder for longer-duration, endurance-based endeavors. Utilizing the agility ladder in this way has the following benefits:

1. It teaches one to be lighter on their feet; therefore, reducing the ground reaction force of each stride. 
2. Deeper muscles of stability are naturally recruited by cueing the "feet to be lighter" and the strides to be shorter. This activity keeps the line from the head to feet in a more vertical plane, maintaining the body in a more stable posture throughout the motion.
3. Greater movement variability is promoted than typical long-duration, endurance-based tasks. In this case, forward, backward, lateral and diagonal motion are all included in the movements discussed.

Workout:
20 minutes total:
2 minutes each of for 2 rounds:
Forward traveling one foot in each block
Forward traveling two feet each block
Lateral traveling two feet each block
Diagonals two out/ two across
Lateral two out/two in

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