This movement is the bird dog. When done properly this is a great movement to train core stability as well as glute strength. The athlete should set up on their hands and knees with their hands directly below the shoulders, and knees directly below the hips. Once stable, the athlete will simultaneously raise one arm and the opposite side leg until a straight line is created from their hand to their foot. It is important to make sure the athlete doesn't twist their shoulders or hips when raising the arm and leg, as this will prevent the movement from actively training their core.

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