Bird-Dog
Exercise configuration details
Exercise Steps
Step 1: Setup
ID: STEP_1
Description:
Tabletop Position: Start on your hands and knees on a mat. Core Activation: Pull your belly button toward your spine to engage your abs.
Time: 10.0%
Step 2: Right Arm & Left Leg Execution
ID: STEP_2
Description:
Extend Opposites: Simultaneously reach your right arm forward and kick your left leg straight back. Lead with Heel: Push back through your left heel to maintain control. Straight Line: Form a flat line from your fingertips to your heel.
Time: 10.0%
Step 3: Release
ID: STEP_3
Description:
Return: Lower your arm and leg back to the starting tabletop position.
Time: 10.0%
Step 4: Switch Sides (Left Arm & Right Leg)
ID: STEP_4
Description:
Extend Opposites: Simultaneously reach your left arm forward and kick your right leg straight back. Lead with Heel: Push back through your right heel to stay controlled. Straight Line: Keep your body in a single straight line from hand to foot.
Time: 10.0%
Step 5: Setup
ID: STEP_1_REP2
Description:
Tabletop Position: Start on your hands and knees on a mat. Core Activation: Pull your belly button toward your spine to engage your abs.
Time: 30.0%
Step 6: Right Arm & Left Leg Execution
ID: STEP_2_REP2
Description:
Extend Opposites: Simultaneously reach your right arm forward and kick your left leg straight back. Lead with Heel: Push back through your left heel to maintain control. Straight Line: Form a flat line from your fingertips to your heel.
Time: 30.0%
Step 7: Release
ID: STEP_3_REP2
Description:
Return: Lower your arm and leg back to the starting tabletop position.
Time: 30.0%
Step 8: Switch Sides (Left Arm & Right Leg)
ID: STEP_4_REP2
Description:
Extend Opposites: Simultaneously reach your left arm forward and kick your right leg straight back. Lead with Heel: Push back through your right heel to stay controlled. Straight Line: Keep your body in a single straight line from hand to foot.
Time: 30.0%
Step 9: Setup
ID: STEP_1_REP3
Description:
Tabletop Position: Start on your hands and knees on a mat. Core Activation: Pull your belly button toward your spine to engage your abs.
Time: 50.0%
Step 10: Right Arm & Left Leg Execution
ID: STEP_2_REP3
Description:
Extend Opposites: Simultaneously reach your right arm forward and kick your left leg straight back. Lead with Heel: Push back through your left heel to maintain control. Straight Line: Form a flat line from your fingertips to your heel.
Time: 50.0%
Step 11: Release
ID: STEP_3_REP3
Description:
Return: Lower your arm and leg back to the starting tabletop position.
Time: 50.0%
Step 12: Switch Sides (Left Arm & Right Leg)
ID: STEP_4_REP3
Description:
Extend Opposites: Simultaneously reach your left arm forward and kick your right leg straight back. Lead with Heel: Push back through your right heel to stay controlled. Straight Line: Keep your body in a single straight line from hand to foot.
Time: 50.0%
Step 13: Setup
ID: STEP_1_REP4
Description:
Tabletop Position: Start on your hands and knees on a mat. Core Activation: Pull your belly button toward your spine to engage your abs.
Time: 70.0%
Step 14: Right Arm & Left Leg Execution
ID: STEP_2_REP4
Description:
Extend Opposites: Simultaneously reach your right arm forward and kick your left leg straight back. Lead with Heel: Push back through your left heel to maintain control. Straight Line: Form a flat line from your fingertips to your heel.
Time: 70.0%
Step 15: Release
ID: STEP_3_REP4
Description:
Return: Lower your arm and leg back to the starting tabletop position.
Time: 70.0%
Step 16: Switch Sides (Left Arm & Right Leg)
ID: STEP_4_REP4
Description:
Extend Opposites: Simultaneously reach your left arm forward and kick your right leg straight back. Lead with Heel: Push back through your right heel to stay controlled. Straight Line: Keep your body in a single straight line from hand to foot.
Time: 70.0%
Step 17: Setup
ID: STEP_1_REP5
Description:
Tabletop Position: Start on your hands and knees on a mat. Core Activation: Pull your belly button toward your spine to engage your abs.
Time: 90.0%
Step 18: Right Arm & Left Leg Execution
ID: STEP_2_REP5
Description:
Extend Opposites: Simultaneously reach your right arm forward and kick your left leg straight back. Lead with Heel: Push back through your left heel to maintain control. Straight Line: Form a flat line from your fingertips to your heel.
Time: 90.0%
Step 19: Release
ID: STEP_3_REP5
Description:
Return: Lower your arm and leg back to the starting tabletop position.
Time: 90.0%
Step 20: Switch Sides (Left Arm & Right Leg)
ID: STEP_4_REP5
Description:
Extend Opposites: Simultaneously reach your left arm forward and kick your right leg straight back. Lead with Heel: Push back through your right heel to stay controlled. Straight Line: Keep your body in a single straight line from hand to foot.
Time: 90.0%
Basic Information
Exercise ID(s):
9bd74244-e55e-4c51-8091-55d28e9731f5
f6330fd6-a81e-49cd-b8ed-437b1072a749
Total Steps: 20
Config File:
bird_dog.yaml
Evaluation Thresholds
Key Landmarks
Processing Options
- Show Visualization
- Save Video
- Save Report
- Save Visualization
- AI Summary (groq)