PT Molnar

1) Push-Up into Bird Dog (on toes)

Core Alert 🚨:
Start in a strong high plank position on your toes. Lower into a controlled push-up, then at the top, extend your right arm and left leg off the floor — like a superhero bird dog 🦸‍♂️🦴

Hold for a second, engage that core, then switch sides after the next push-up. Slow and steady is better 🔥

✅ Focus on:

• Balance & control — don’t let your hips wobble
• Strong core & glutes
• Moving with intention 💥

This one’s a killer for stability, posture, and coordination.

2) 90/90 Bear Crawl into Half Table Reach

Start in a 90/90 bear crawl — knees hovering, spine neutral. Cross your feet then open up into a half tabletop: plant both feet, drive your hips up, and reach across your body with one arm in a big rotational movement.

✅ Focus on:

• Hip drive & full body control
• Thoracic mobility and shoulder reach
• Smooth, flowing transitions 🌊

This move is 🔑 for mobility, coordination, and primal strength. Let your body move like it was built to — strong, fluid, and powerful. 💥🔥