Toolbox Aid

May 13th, 2023 2:38 PM Mr. Q Categories: Body Weight

Type:

Equipment:

The bridge exercise is a bodyweight exercise that targets the glutes and hamstrings while also engaging the core muscles.

Stretch: Hamstring Supine

Warm-up:

1. Walk or jog in place for 3-5 minutes to increase your heart rate and warm up your muscles.
2. Perform 10-15 reps of bodyweight squats to activate your glutes and quads.
3. Do 10-15 reps of hip bridges to further activate your glutes and hamstrings.

How to select the proper weight: This exercise is done without weights.

Proper form:

1. Lie flat on your back with your knees bent and feet flat on the ground.
2. Place your hands flat on the ground beside your hips.
3. Push through your heels and lift your hips up towards the ceiling.
4. Squeeze your glutes and engage your core to maintain a straight line from your shoulders to your knees.
5. Hold the position for 10-30 seconds, then lower your hips back down to the ground.

How to reduce the difficulty:

1. Place a rolled-up towel under your neck for support.
2. Keep your knees bent at a 90-degree angle instead of extending your legs straight.

How to increase difficulty:

1. Lift one leg off the ground and hold the position for 10-30 seconds before switching sides.
2. Place your feet on an elevated surface, such as a bench or step, to increase the range of motion.

Reps:

• Beginner: 3 sets of 10-15 reps
• Intermediate: 3 sets of 15-20 reps
• Advanced: 4 sets of 20-25 reps

Remember to take breaks between sets and increase the reps gradually as you build up your strength and endurance.