Core Knowledge
Contents
Pillar Bridge - Lateral Jumping Jack
Starting Position
- Lying on your side with your forearm on the ground under your shoulder, your feet stacked on top of each other
Procedure
- With your body in a straight line and your elbow under your shoulder, push your hip off the ground, creating a straight line from ankle to shoulder and keeping your head in line with your spine
- From the bridge position, lift your top leg into the air as if you were doing a lateral jumping jack
- Hold your position for the prescribed amount of time
Coaching Keys
- Keep your body in a straight line and keep your stomach tight
- If this is too difficult, do individual repetitions - 1 repetition per 2 seconds
You Should Feel It
- In your shoulders and trunk.
See Also
- Conditioning Training Programs
- Performance Training Programs
- Running Training Programs
- Pillar Bridge - Rolling
- Lateral Pillar Bridge - Bottom Leg Hip Flexion
