THE MOVES
Beginner: Cook Hip Lift
- Lay on back in hook-lying position.
- With both hands pull one knee tightly to your chest. To make sure that the knee stays against the chest place a tennis ball just under the bottom rib so that the thigh must pin the tennis ball in place.
- The opposite knee stays bent at 90 degrees and the heel pressing into the floor and toes pointing up.
- Push that foot into the floor at the heel and extend the hips upward. Do not allow the tennis ball to fall out of place. You should feel a very good isolation and contraction of the glute.
- Follow the bodyweight progression of 3 sets of 10, 12, 14 on each leg
- Phase Two: Perform without using your arms to hold your knee.
Intermediate: Isometric Supine Bridge (Glute Bridge)
- Lay on your back in hook-lying position.
- Raise hips to create a straight line from the shoulder, hip and knee.
- Use only your glutes and hamstrings to hold the bridge.
- Do not extend your lumbar spine.
- Draw in abdominals at the top and maintain position.
- Start with three 15-sec holds and progress to three 30-sec holds.
- Phase Two: Once in bridge position raise one leg straight so the ankle, knee, hip and shoulders are all in a straight line. Do three 10-sec holds on each side.
Advanced Position: Bridge with Alternate March
- Starting in the isometric glute bridge position, alternate lifting one foot off of the ground.
- Do not allow the hips to drop or tilt from one side or the other.
- Start with one set of five-second holds, five on each leg.
- Work towards 8-second and eventually 10-second holds.
- Be careful not to extend your lumbar spine throughout this movement.
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