A Variation on the Bridge
We have stressed the importance of stability and power in and around the hips during activity. There are a number of different ways to execute the bridge exercise. Here is one option that ties in some of the concepts we’ve discussed before.
Start from your back, knees bent, feet flat on the floor. Tighten the core, drive you arms down into the table to create maximum trunk stability, kick one leg up in the air, and bridge up with the other (as if you are trying to make a footprint on the ceiling). Try to emphasize most of the drive through your heel. Do 8-10 repetitions and then repeat on the other side a total of two cycles.
To increase the demands of the exercise, making it harder, loop a piece of elastic band or tubing from one hand, over your foot, and down to the other hand. Execute the same sequence as above. Don’t have that kind of posterior chain mobility? No worries; do the same thing with the banded leg bent at the knee.