Bird Dogs

[Qomplainerz]

Improve building low back function, as it engages both the core and back muscles at the same time. 
The main target of the bird-dog is the erector spinae muscle but also involves the gluteus maximus & trapezius muscles. 
Point the arm out straight in front and extend the opposite leg behind you. 
You should form one straight line from your hand to your foot. 
Keep the abs engaged throughout the entire exercise and hold for almost one second. 
5 strong reps on each side, 10 reps total. 
Have 1-2 min break and do this for 3 sets. 
As a variation, you can do a set of 10 bird-dogs on one side, then switch to the other side.