Virtual Fitness: How To Do A Kettlebell Renegade Row

The Kettlebell Renegade Row Is A Stabilization Exercise That Strengthens The Core, Back and Shoulders
INSTRUCTIONS: Place the kettlebells on your mat about shoulder width apart. Get onto hands and knees. Grab the weights firmly in each hand. Keeping shoulders neutral, slowly move upward into a down plank position with feet hip width. If you require more stability, place feet wider than hip width. Slowly lift the weight using your right arm. The top of the move aligns the right elbow with right shoulder. Slowly lower the weight and repeat with your left arm. Keep hips level and positioned toward the mat. Use an appropriate weight so that you can move slowly with good technique and stay in control of the exercise.
COMMON ERRORS: Shrugging shoulder toward ear. Sagging tailbone toward the mat. Swiveling hips. Rocking back and forth. Moving too fast and losing control of the weight. Using too much weight.

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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do A Bird Dog Core Stabilization Exercise

The Bird Dog Is A Bodyweight Strength Training Exercise For Shoulders, Back and Glutes
Instructions: Get onto all fours. Place knees under hips, and hands under shoulders. Slowly raise right arm up to shoulder level, and left leg up to hip level. Slowly lower both arm and leg to the start position. Repeat the movement using left arm and right leg. Maintain a steady position without sagging your back toward the mat. Avoid swinging your arms. Continue alternating limbs for desired repetitions.
Caution: Stop and rest if you get tired. Discontinue the exercise if you experience discomfort. Loss of balance will occur, if you move too fast.
Modifications: 1) If you experience knee discomfort use a thicker mat or place a folded towel under knees. 2) Raise one limb instead of both.
Benefits: Strengthens shoulders, and core muscles. Improves shoulder mobility. Relieves low backache when practiced on a regular basis, as it strengthens core muscles associated with maintaining a healthy spine.

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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider