Adiletix - Cable Bird Dog - Step-by-Step Guide

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Cable Bird Dog

1 - Attach an ankle strap to a low cable pulley and secure it around one ankle.
2 - Set up on all fours facing away from the cable machine with your hands under your shoulders and knees under your hips.
3 - Brace your core and keep your spine neutral, avoiding arching or rotating your torso.
4 - Extend the strapped leg straight back while simultaneously reaching the opposite arm forward.
5 - Pause briefly when your arm, torso, and working leg form a straight line.
6 - Return to the starting position in a slow, controlled motion without letting your hips shift or rotate.
7 - Repeat for the desired number of repetitions, then switch sides.

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