Dog Position Arm Lifts, Leg Extensions, Arm and Leg Extensions

Once you are able to do the Bridge Position Series (Knee Pick-up, Straight Leg Raises, Straight Leg Side Extensions) effectively and correctly, you have enough body awareness to begin this next series of exercises, the Dog Position Arm Lifts, Leg Extensions and Arm and Leg Extensions.

Why do these?

These exercises help increase stability and strength in your pelvis and back muscles simultaneously. All the Dog Position exercises help build core trunk strength, stability and elasticity - a must for riders.

What they do for me:

A strong trunk translates to a stable riding position. All the Dog Position exercises help me isolate and coordinate different movements in my various body parts while keeping my pelvis and trunk stable.

For each exercise in this series,

Breathe - inhale through the breastbone and exhale through bottom of your shoulders.

Encourage a neutral, not arched, spine.

Lock your pelvis by pulling your belly button towards your spine.

Go for a symmetrical range of motion.

Keep you pelvis and trunk stable throughout motion.

Dog Position Arm Lifts

In the Dog Position on hands and knees, make sure your pelvis is balanced. Pull your belly button towards your spine.

Lift one arm forward.
Lift that arm forward only as far as your pelvis and trunk can remain locked and flat.
No side bending, twisting, pivoting or rotating any part of your body.
Keep middle and upper back flat and stable.
Stay within the range of motion that allows you to keep your trunk stable.
Hold that position for 5 - 10 seconds.
Do one set of 20.
Repeat with opposite arm.
Work up to 3 sets of 20 with a 30 - 60 second rest in between sets.

The goal with this exercise is to move your arm independently from your body core.

Dog Position Leg Extensions

In the Dog Position on hands and knees, extend one leg straight out in back of you.
Lift that leg only as high as your pelvis and trunk remain locked and flat.
No side bending, twisting, pivoting or rotating any part of your body or trunk.
Keep your knee in a straight line with your hips when extending that leg out in back of you.
Stay within the range of motion, the level or the height of extension of your weaker leg.
Hold that position for 5 - 10 seconds.
Do one set of 20.
Repeat with the opposite leg.
Work up to 3 sets of 20 with a 30 - 60 second rest in between sets.

Eventually, the lift of the extended leg will become parallel to the floor.

The goal is the same - to move your leg independently from your body core while keeping your body core stable, balanced and in a straight plane.

Dog Position Arm and Leg Extensions

In the Dog Position on hands and knees,
Extend one leg straight out in back of you while simultaneously moving the opposite arm forward in front of you.
Lift up that leg and arm only as high as your pelvis and trunk remain locked and flat.
No side bending, twisting, pivoting or rotating any part of yur body or trunk.
Keep the knee in a straight line with the same side hip when extending that leg out in back of you.
Keep the arm in line with the same side leg in front of you.
Keep the shoulder heights on both sides of the back level, in the same plane.
Hold the position for 5 - 10 seconds.
Do one set of 20 repetitions.
Work up to 3 sets of 20 with a 30 - 60 second rest in between sets.

Eventually, the push or swing of the elevated arm and opposite side leg will become parallel to the floor.

Same goal: to move your arms and legs independently from your body core while keeping your body core stable and balanced.

Progressive Variation

Once you are up to 3 sets of 20, alternate or switch side to side with the opposite arm and leg extensions each time you do the movement.
Make sure you are pulling your belly button towards your spine so your spine and pelvis remain locked in these switches.
Remember, the motion becomes more complex when going from one combination of opposite arm/leg extensions to the other.
Go for the quality, not quantity, of movement.
Slowly, work up to one set of 20 repetitions.
Even more slowly, work up to 3 sets of 20. (This could take a few months so, be kind to your self here.)

Again, same goal: independent arm and leg movement while keeping the body core stable, balanced and in same straight plane side to side and back to front.