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Quadruped Bird Dog
Both Repertoire Intermediate Core IntegrationSpinal Articulation
Opposite arm and leg reach for cross-body coordination, scapular stability, and anti-rotation control.
⚠️ Clinical Contraindications
- Low Back Pain: Keep the spine neutral and the torso still; stop if the back aches.
Apparatus Setup
Reformer
Spring Tension 1 Green or 1 Yellow Spring
Footbar Position Down
Headrest Down
Target Muscles
Transverse Abdominis (Primary)Gluteus Maximus (Secondary)Obliques (Secondary)Rhomboids (Secondary)Multifidus (Primary)
Setup Instructions
Start on all fours on the carriage with the hands on the footbar.
Execution Instructions
Reach one arm forward and the opposite leg back, pressing the carriage away, then return with control.
Teaching Cues
Integration
"Reach the opposite arm and leg together."
Control
"Hold the torso still — no rotation or sag."
Breath
"Exhale as you reach, inhale as you return."
Modifications & Progressions
Leg Only (Regression)
Reach the leg back only until cross-body coordination is clean.
Longer Hold (Progression)
Hold the reach for two full breaths before switching sides.