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Video: Back Extension

Adam Hodges | March 29, 2013

Back Extension

Start by lying on the floor in the prone position (face down). Pull your elbows into the rib cage and lift upper body off the ground, leading with the chest. Squeeze the shoulder blades. Return upper body to the ground. Repeat for a designated time (e.g. 20-30 seconds) or number of reps (e.g. 8-12). » More on functional strength … [Read more...]

Video: Single Leg Glute Bridge

Adam Hodges | March 26, 2013

Single Leg Glute Bridge

Lie on back with knees bent. Lift one leg up or place across opposite knee. Squeeze glute and raise up into a bridge. Return to ground in controlled manner. Note: the primary muscle working should be the glute (butt), not the quads (front of leg) or lower back. Be sure to initiate the movement by squeezing the glute. Perform 1-5 sets of 8-12 reps per leg. Or, … [Read more...]

Video: Glute Bridge

Adam Hodges | March 22, 2013

Glute Bridge

Squeeze glutes (butt) and raise up into a bridge. Return to ground in controlled manner. Note: the primary muscle working should be the glutes (butt), not the quads (front of leg) or lower back. Be sure to initiate the movement by squeezing the glutes. Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible … [Read more...]

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