Borrowed from "The Great Outdoors" tgo magazine, "8 simple exercises for getting fit for hiking" 3/24/19
This is #6. To see the whole article, go to https://bit.ly/2FmsFtU
"On hands and knees, slowly lift and extend an arm and the opposite leg, to form a straight line from your extended hand to the opposite foot. Hold the pose for 10 seconds. Make sure your abdomen is braced, as if you are expecting someone to poke you in the stomach. Lower the hand and knee, “brushing” the floor, then raise them for the next repetition. After four repetitions, swap sides and do another four."
8 exercises that will help you get ready to hike:
1. Hip flexor stretchHere's the 8 ex
3. The plank
4. The cat camel
5. The glute bridge
6. The bird dog (shown above)
7. The clamshell
8. The squat
At https://bit.ly/2FmsFtU, there are illustrations and descriptions for each one, like the illustration above.