Bench Bird Dog T- Rotations

Maintain stable birddog position on bench while rotating AXIO out to side in line with your torso. Try for 30 second intervals. If you lose control or balance, just reset and finish the interval- it will get better with reps. Can try to turn thumb up while rotating for greater scapula and posterior shoulder benefit

Do 1-3 sets each side. Your non-dominant arm will be more challenging, but will improve with reps.