Exercises like the bird dog are highly effective for spine strengthening because they focus on one half of the body at a time, allowing for better muscular control and stability.

“this is a terrific movement for strengthening the spine that most people can do because you're only working one half of the musculature on either side of the spine”

He warns against training to muscular failure because it increases recovery time and may convert fast-twitch muscle fibers to slower types.

“every rep closer to failure that it's going to increase exponentially your recovery time so you're not going to get quite as much uh yeah you might get more muscle gain from that particular last trap but your recovery is going to be increased so much and also as you start training to failure you als”