Build a Resilient Spine: Lock Down Core Stability - Page 4

Matthew Ibrahim


Medford, Massachusetts, United States

Strength Training, Mobility & Recovery


Bird-Dog Reactive Neuromuscular Training (RNT) With Band

Reactive neuromuscular training, or RNT, is a fancy way of saying that we’re going to feed your body into a bad position, and in the process allow the nervous system to work with your body to move into a good position. It’s another way of feeding the negative to produce a positive.



RNT allows us to re-educate proper patterns in the body. It can be used as a guide in a safe situation to teach the body where it needs to be for optimal positioning. The Bird-Dog exercise is a great start, but adding the resistance band helps athletes actually “feel” it much more, which ultimately decreases the level of difficulty for the exercise.


Do This:

  1. Loop band around right hand and left foot.
  2. Extend right arm and left leg simultaneously.
  3. Bring both limbs back to the starting position. That's 1 rep.
  4. Complete 8 reps in that fashion.
  5. Switch sides and repeat for 8 reps. That's 1 set.
  6. Perform a total of 3 sets per side.



Continue for Video Demonstration of the In-Line Half-Kneeling Chop




Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.