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Description

This *brutal* test piece starts off with the fundamental bird dog and then quickly escalates to harder plank and power moves. Crest through the 'crux' of the workout by holding a plank, then work your way back down the pyramid of challenging poses. Push it like a bird dog!


Exercises

Set 1: 1 round
Bird Dog
Bird Dog
45 seconds
Elbow Plank
Elbow Plank
20 seconds
Plank Bird Dog
Plank Bird Dog
45 seconds
Tricep Dips
Tricep Dips
20 seconds
Push-Up Bird Dog
Push-Up Bird Dog
45 seconds
Elbows to Hands Plank
Elbows to Hands Plank
20 seconds

Set 2: 1 round
Plank
Plank
30 seconds

Set 3: 1 round
Elbows to Hands Plank
Elbows to Hands Plank
20 seconds
Push-Up Bird Dog
Push-Up Bird Dog
45 seconds
Tricep Dips
Tricep Dips
20 seconds
Plank Bird Dog
Plank Bird Dog
45 seconds
Elbow Plank
Elbow Plank
20 seconds
Bird Dog
Bird Dog
45 seconds

Workout Discussion

03 Mar
When I first started I couldn't even get halfway. Just kept doing it trying to get farther each time. Finally completed the whole thing!

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