SIDE BRIDGES
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FRONTAL PLANE & LATERAL HIP/WAIST/SHOULDER STUFF!
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Good old side bridges. Al la DNS!
-Turn on the sound here for instructions on what I am doing.
-Listen for the cockroach cue. Helps to really get the lateral hip stuff ONLINE. Side note/real life moment: I lived in a cockroach infested apartment in BK heights for a year where the walls were practically crawling and it wasn’t uncommon to do my morning exercises with a few friends haha!
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Love this variation of side forearm plank for lateral hip, obliques, and shoulder control.
1) I load the lateral hip/waist/posterior shoulder eccentrically by giving myself assistance of my other hand on the floor in front of me to get up to the top of the side bridge (help through the concentric phase) then with control and the counter balance of my arm reaching out in front of me I slowly lower the pelvis back and down, loading the lateral hip/waist/posterior shoulder eccentrically. Repeat.
2) I progress to hand off the floor and drive up through the concentric, hold for a moment at the top and slow down the lowering phase (eccentric).
3) I make an ode to clamshells and add them in a more dynamic version of the movement for variation, power and control!
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Give it a try and feel the burn!
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