💪Bird Dog Crunch. Gentle enough for beginners. Effective enough for athletes 1. Trains true core stability It forces your spine to stay steady while your limbs move. This builds deep core control (multifidus, transverse abdominis) — the stuff that actually protects your back. 2. Strengthens cross-body connection Opposite arm/leg patterns train your brain and body to communicate better. This carries over to walking, running, climbing stairs, lifting… everything. 3. Improves balance and coordinat
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