Plank Bird-Dog (Two-Point Plank)

0.0s / 6.9s

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Trans. Abdominis
50%
Obliques
30%
Glutes
20%
Deltoids
20%
Hamstrings
15%
Erector Spinae
20%

Trans. Abdominis 50% — deep, not shown on the figure

Sets

3

Reps

4–6 each side

Hold

5 sec at full reach

Rest

60–90 sec

▶ Guided session · 3 × 4–6 each side