R
enegade rows are one of the great anti-spinal rotation exercises, if done correctly. Before I begin talking about this specific exercise let’s back up and discuss the core in more detail.
Last week we talked about the differences between stability and mobility. And as I said in the next few posts I would give you a few of my favorite mobility drills.
Earlier in the week I put up a post about foam rolling and taking care of the fascia. Today I have included a video for one of my favorite foam roller exercises the snow angel.
The Legs Up Stability Ball Bridge is the 7th exercise in the Bridge Progression Series. Your glutes and core really have to fire in this exercise to help keep the hamstrings from cramping. Beginners may need to use the arms for support, I have shown a beginner arm position. If you are brand new to bridges be sure a go back to the other videos and start from the beginning.
The Bridge March is the 6th exercise in the bridge progression series. You defiantly do not want to attempt this exercise until you can do the other 5 exercises in the progression.
The medicine ball bridge is the 5th exercise in the Bridge Progression Series. Once you move to an unstable surface the core and the glutes really kick in. It is important to not allow your back to arch through this movement.
Now that your feet are off the ground your hamstrings will have to work harder, but you still do not want them to cramp. If you are having touble moving with this exercise you can bridge up and hold instead.
The Single Leg Bridge is the 4th exercise in the Bridge Progression Series. This exercise helps you isolate the glute on one side, this is good because it helps develop single leg hip stability. In doing this often times you will find a relief from low back pain.
Bridge holds are a supplemental exercise in my Bridge Progression series. They are good to use when you are trying to focus on specific muscles, for example trying to get the glute to fire more and the hamstring to fire less.
The stability ball bridge is the third exercise in our bridge video series. This exercise really helps you to isolate and work on the glute muscles. If you have been following along you have completed the cook hip lift and the floor bridge so far.
Last week we talked about low back pain and I had you start out with the Cook Hip Lift, the idea was to get the glutes firing again. If you did your homework you should be ready to move on to the next exercise - the floor bridge.
