UPRIGHT BIRD DOG
Targets: Core, back
(a) Sit on a bench, gripping the front edge with both hands, then scoot forward until your hips and bum are in front of the seat. Keep your shoulders down.
(b) Brace your core, then simultaneously raise your right arm forward to shoulder height while lifting your left foot off the floor. Pause, then slowly reverse to return to the starting position and repeat on the opposite side. That’s one rep. For major core burn, focus on keeping the rest of your body completely still.