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feet are flat on the ground. You're then going to bring your arms in between your knees and push your knees out with your elbows, bringing your hands together in the middle. You should be able to feel a good stretch in your groin. If you don't, push your knees further out with your elbows until you do feel the stretch. Bird Dog Bird Dog This helps to strengthen the core because you're using alternate stabilizing muscles to stay balanced, and it's a good warm up before heavy deadlifts or squats. First, get on all fours and fully extend one leg behind you. Next, lift your alternate arm straight out in front of you. In other words, if you extend your left leg, you also extend your right arm. Hold this position for about

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