Exos | Formerly Core Performance

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Core Knowledge


Pillar Bridge - with Arm Lift (Feet Narrow)

Starting Position

  • Start in a pillar bridge position with your elbows bent 90 degrees and beneath your shoulders so your forearms are on the floor.
  • Your legs should be straight behind you with your feet spread slightly apart.


  • Without moving your torso, lift your right arm up and slightly to the right.
  • Pause, then return to the starting position and repeat the movement with your left arm.
  • Repeat for the prescribed number of repetitions.

Coaching Keys

  • Keep your torso engaged so that your hips stay square to the ground throughout the entire movement, keeping your weight balanced evenly on both feet.

You Should Feel It

  • Working your shoulders and torso.

Tags: Pillar strength, Shoulder, Abs, Torso