SPORT SCIENCE - Professional Tennis Registry

Kneeling Super Dog (Bird Dog)Start on hands and knees (quadruped means on all four). From this starting position,raise the left arm from the ground while simultaneously raising the right leg off the ground.Maintain a strong core position focused on not rotating at the hips and keeping a neutralspine (no sway in the lower back). Alternate this movement by performing it with theopposite extremities. Execute this movement for the appropriate number of repetitions(10 to 20).© iTPAGlute/Hip BridgeLie supine with elbows and forearms resting on the chest, with knees bent 45°. Lift bothhips from the floor squeezing the glutes and contracting the deep stabilizing muscles of thecore. Keep feet firmly on ground. Hold this position for 30 seconds while maintaining astraight back.© iTPAVariations: exercise can be done with one leg knee held.Also the hold can be up to 2 minutes.© iTPAPTR Practical On Court Applications for Sport Science 54