Drill: Static Core Exercise: Advanced Bridge Holds
Equipment needed: None
Instructors needed: Several to monitor
Description: The students will build their core strength by holding their body off the ground using their palms and one foot.
Step 1
  • Have your students sit with their palms on the ground at their side (fingers pointed forward); and their legs extended straight forward.
Step 2 -Explain the rules:
  • When I say, “go” you will raise your body off the ground with the palms of your hands and your heels, keeping your heels, hips, and shoulders aligned; and then extend one leg up with your toes pointed forwards.
  • You will hold the advanced bridge position and count to twenty.
  • While you are counting, try not to move your body at all.
  • Continue for two turns; one turn with each leg extended.
Step 3:
  • On the second turn, walk around and push on their bellies as they provided resistance.
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