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Bridge Level 1

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Strengthen your core, glutes, and hamstrings and work on lumbopelvic stability in this bridge progression.

Equipment: a mat

Join Dr. Jillian Giannini in this level one bridge progression for lower extremity/core strengthening and lumbopelvic stability.

Prepare to do the following stretches:

  • Figure 4 stretch (2 sets, hold for 60 seconds)
  • Happy baby/modified happy baby (2 sets, hold for 60 seconds)

These stretches can be done every day.

And the following exercises:

  • Reduced bridge (1 set, 10 reps)
  • Full bridge (1 set, 10 reps; can add ball between knees for more inner thigh and pelvic floor strengthening)
  • Bridge pulses (1 set, 10 reps)

These exercises can be done 3-4x per week.

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