Beginner

Side Bridge

-Lie on your side, supporting yourself on your elbow as shown.

-Place your other hand on the 'cap' of your other shoulder and pull down aggressively on it, this will help stabilize the shoulder.

INSTRUCTIONS:

-Your buttocks should be close to your heels at the beginning of the exercise.

-Thrust your hips forward (as shown) as if you were coming up from a deep squat position. As Dr. Stuart McGill says, it's like you are doing a sagittal plane squat in a sidelying position.

-Thrust hips so your body forms a straight line from your ear to your knees.

-Hold, and return to starting position.

-Repeat on other side.

Competency Criteria

-Elbow is NOT directly under your shoulder.

-Hips and rib cage are not locked together during the movement.

-Hips just raise up and down in the 'frontal plane', rather than performing the movement in a 'sagittal plane'.