(A) Ball Rollouts

 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 […]

(A) Bridge From Bench (Hip Thrusters)

 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 […]

(A) Bridge Single Leg Up Downs

 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 […]

(B) Basic Bridge

 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 […]

(I) Full Side Bridge/Plank

 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 […]

(I) Half Side Bridge with Leg Raise

 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 […]