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CORE: "2-Point Side Bridge"


Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

2-Point Side Bridge

  1. Start in Military Push Up position then rotate and open one side of body into the side bridge as if performing the T-Stabilization Lockout.

  2. At point of lockout, "carefully" abduct or lift the top leg; stabilize; then hold for a 5-30 seconds.  Make sure to keep your neck in "neutral" so you don't strain your neck.

  3. Alternate back and forth on both sides holding each abduction if possible.

  4. Review Regular T-Stabilization Lockout Directions

  5. *NOTE: My bottom ankle is not perfectly straight; I didn't catch this until seeing the posted photo--bad Coach!  Do your best to keep the ankle in neutral or straight.

Exercise Figure Tips: This one is NOT for beginners!  With only two points of contact, the hip and shoulder have major loading factors as well as your whole core.  Without a stabile core, hips, and shoulders, you won't have control and thus could slip and fall.

  • The only difference between the "2-Point Side Bridge" and the "T-Stabilization Lockout + Abduction" is that with the Side Bridge version the emphasis is strictly on the bridge position for the deeper endurance core muscles as well as other stabilization muscles.  The T-Stabilization version has much more movement and rotation challenge and the positions are not held as long.  Both are very similar--just a slightly different focus when I perform them.

  • Okay this one is a bit extreme!  For those that can handle the extra challenge, this version will provide.  With my college football players we hold the abduction for 30 seconds and perform 2 sets on each side; however, they have been through proper progressions with my personal instruction. 

  • This is the MOST challenging hip stability work I have ever done--two full minutes of this with 30 seconds sets will leave you barely able to walk away due to hip stabilizer fatigue.  Don't attempt unless you're VERY ready!

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 3.7.08)

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