From a side lying position start exactly as per a normal full side bridge/plank. You can use a pully (if you are at a gym or have a home gym) or a band. Brace your core and firmly grab the handle of a connected band or pully with your right hand, now set your […]
From a side lying position start exactly as per a normal full side bridge/plank. You can use a pully (if you are at a gym or have a home gym) or a band. Brace your core and firmly grab the handle of a connected band or pully with your right hand and simply pull […]
From a knee plank position on a ball brace your core, pack your neck and set your shoulder blades. Your elbows should be directly below your shoulders. With your core braced firmly slowly roll your elbows forward away from your body. Now with your core still braced, roll back to the starting position. Remember […]
From an exercise bench, couch or bed (please ensure the aforementioned is STABLE AND DOESN’T MOVE) place your shoulder blades and upper back on the object holding you. With your hips bent toward the ground, brace your core, push your knees to the side (to ensure glutes are activating) and raise up until your […]
While lying on your back with your feet flat on the floor shoulder width apart and your knees bent allow for a lordotic/curve in your lower back. Now brace your core to ensure no spinal movement takes place during any of the bridge. While maintaining your core brace, raise your hips off the ground […]
While lying on your back with your feet flat on the floor shoulder width apart and your knees bent allow for a lordotic/curve in your lower back. Now brace your core to ensure no spinal movement takes place during any of the bridge. While maintaining your core brace raise your hips off the ground […]
From a side lying position start exactly as per a normal full side bridge/plank. Using a dumbbell that is not too heavy start at the ground with your hand firmly grasping the dumbbell. Now with a strong core brace, shoulder blade set and neck packed raise the dumbbell up with a straight arm until […]
From a side lying position place your left elbow under your shoulder and your top foot (right) about 6 inches in front of your bottom (left) foot. By splitting your stance like this you will have better stability to hold the side plank. Brace your core, raise your spine slightly so it is straight […]
From a side lying position place your left elbow under your shoulder and your top foot (right) about 6 inches in front of your bottom (left) foot. By splitting your stance like this you will have better stability to hold the side plank. Brace your core, raise your spine slightly so it is straight […]
From a side lying position place your left elbow under your shoulder and your knees stacked in a position that is ahead of your hips by about 12 inches. Brace your core, raise your spine slightly so it is straight (you don’t want to start this position with a sagging spine), squeeze your shoulder […]