Dynamic Warm-Up Exercises
ADVERTISEMENT
1
2
3
4
5
6
7
8
9
10Dynamic Warm-Up Exercises
Pillar Bridge (30 Sec Hold)
Lateral Pillar Bridge (30 Sec Hold)
Push up tall on your elbows & tuck chin so head
Lie on your side with forearm on the deck under
is in line with body
your shoulder – feet stacked together
Maintain a straight line from ears to ankle
Keep body in a straight line from your ear to
Feet shoulder width apart
your ankles
Hold for 30 seconds
Hold for 30 Seconds
Complete for time, repeat on opposite side
Pillar Bridge w/ Arm Lift
Assume pillar position with feet wider than
Dynamic Lateral Pillar Bridge
shoulder width apart
Lie on your side with your forearm on the deck
Engage torso & alternate reaching up & out with
under your shoulder – feet stacked together
arms – 2 second hold
Push your hips off the deck, creating a straight
Keep shoulders & hips square to deck with arm
line from ear to ankle, hold for 1-2 sec & return
reach
to starting position
Repeat for reps & repeat on opposite side
Pillar Bridge - Rolling
Pillar Bridge w/ Alternating Hip Flexion
Push up off your elbows, support your weight on
Start in push-up position with hands directly
the forearms & tuck your chine so head is in line
below shoulders & feet shoulder width apart
with your body, hold 2 sec
Keeping your hips & torso still, draw one knee
With torso engaged & back flat roll into lateral
towards your chest keeping your back leg
pillar bridge. Hold 2 sec
straight
Return to the start position &then repeat on the
Return to starting position & repeat with
opposite side. That completes one repetition
opposite leg for prescribed reps on each leg, one
foot should always be in contact w/ the deck
Move with control & alternate sides each rep
ADVERTISEMENT
0 votes
Related Articles
Related forms
Related Categories
Parent category: Education