INVIVO 21-Day Fitness Challenge: Bird Dog

Are you ready for a Challenge?

Join INVIVO’s FREE 21-Day Fitness Challenge. This month our Challenge is Bird Dog.

bird dog exercise challenge

Each month we will feature a new challenge targeting specific movement skills that will help make you stronger and fitter to handle the physical challenges of your daily life.

September: Bird Dog

The bird dog is an essential exercise for anyone’s fitness routine. This simple core exercise improves stability, encourages a neutral spine and improves back body strength. The bird dog exercise targets the muscles of the back body – the glutes, hamstrings, spinal back muscles and will also help stabilize the entire core region (shoulders to hips).


  • Improve your balance
  • Encourage healthy back posture
  • Build back and glute strength

Making healthy choices is easier with the support of others. Encourage a friend to join the INVIVO 21-Day Fitness Challenge too!

Learn proper form for all 7 exercises in our Fitness Challenge.

Share your progress and success each day. #invivo21daychallenge #invivobirddog

Sign Up for the Challenge »

Watch all of the demonstration videos
by our own Rob McDonial, Certified Personal Trainer. 

If you have any questions about this Challenge, contact INVIVO’s Personal Trainers or Wellness Director.

We are here to help make each and every exercise and movement the best it can be.

Missed an INVIVO Challenge?
You can do all of our challenges this month.
Join the squat challenge.
Join the cardio challenge.
Join the push-up challenge.
Join the row challenge.
Join the lunge challenge
Join the isometric challenge

Join the mobility challenge
Join the rotation challenge

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