Birddog Wax On Wax Off (Banded)
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Instructions & Biomechanical Cues
1. Start on all fours with a resistance band looped around your wrists, keeping your hands under your shoulders and knees under your hips. 2. Engage your core and extend your right arm forward while simultaneously extending your left leg straight back, maintaining a straight line from fingertips to toes. 3. As you hold this position, pull your right arm back toward your shoulder while bringing your left knee in toward your chest, like a ""wax on"" motion. 4. Extend both your arm and leg back out again for the ""wax off"" phase, returning to the straight line position. 5. Repeat for the desired number of repetitions on one side before switching to the other arm and leg.",
