Gluteal/pelvic strength & stability
Progressing the double leg bridge from Endurance to strength:
- Bridging (Double leg) isometric hold up to 1 min x 3
- Single leg bridge isometric hold 1 min x 2
- Endurance training: 3 sets of high reps 15-20 (rest 60secs between sets)
- Double leg Bridge
- Strength training: 3 sets of 8-12 reps (rest 1-2mins between sets)
- Single Leg Bridge
- Add weight to Bridge
- Power training: 3-6 sets of 3-6 reps (Rest 3 mins between sets)
- Hip thrust on ball or bench with weight across pelvis