Exos | Formerly Core Performance

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Core Knowledge

Movements

Lateral Pillar Bridge with Row

Starting Position

  • Lying on your side with your forearm on the ground under your shoulder, feet stacked, and your top arm holding the cable handle slightly farther than arm’s length away
  • Push your hip off the floor to create a straight line from ankle to shoulder

Procedure

  • Draw the handle to your rib cage
  • Straighten your arm back out in front of you and repeat for the prescribed number of repetitions
  • Switch sides and repeat

Coaching Keys

  • Maintain tight torso
  • Keep hips forward and up (don’t allow hips to sag)

You Should Feel It

  • In your torso, shoulder and upper back

Tags: Cable Machine, Upper Body Pull, Pillar strength, Stability, Abs, Torso, Upper Back

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