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Balanceadvanced
Bird Dog Row with Balance Drop
An advanced bird-dog row that adds a controlled reach/drop, layering a balance and coordination challenge onto the rowing and anti-rotation work.
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Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 6–8 each
- Intensity
- RPE 6–7
- Rest
- 60–90 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbellbench
Set up
- 1Bird-dog stance on a bench, opposite leg extended, dumbbell in hand.
Do this
- Row, then reach/drop under control
- Recover without twisting the spine
- Keep breathing steady
Avoid this
- Losing the neutral spine during the reach
- Rushing
Safety
Only attempt once the standard bird-dog row is solid.
Progress or regress
Make it easier
Make it harder
No progressions are listed here. Ask your clinician about adaptations.