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Yearlong Workout: Phase I, Workout C


2A Single-Leg Bridge

Reps: 15 Tempo: 321 Rest: 60 Seconds

Lie on your back on the floor and rest your arms on the floor 90 degrees out from your sides with your palms up. Bend the knee of one leg 90 degrees, planting your foot on the floor. The other leg should be straight [1]. Contract your glutes and drive your foot into the floor, raising your hips off the floor and into the air so that both thighs are in line with each other (do not hyperextend your lower back in an effort to get higher) [2]. Lower your body back down until your butt brushes the floor (do not relax onto the floor). That's one rep. Complete all your reps on that side, and then switch legs and repeat.

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