Bird Dog Trap Raise on Bench

Core
Trunk
Lumbar Stability
Coaching Tips

• Try and keep balanced throughout the movement
• Keep the arm straight at lock the knee at extension.

Equipment Needed
Bench Plate
Volume
Beginner5 Reps3 Sets
Intermediate8 Reps4 Sets
Advanced8 Reps4 Sets
Intensity
Beginner5lbs
Intermediate5lbs
Advanced5lbs