PCH05

OZONESKI FIT

Alternating Extended Box Leg Bridge

EQUIPMENT:

Box/Chair

OBJECTIVE:

Strengthen the glutes and the posterior kinetic chain
Hamstring activation
Hip and core stabilization

PROGRESS:

Try to find balance without the help of your arms
PCH8

POSSIBLE FAILURES:

Pelvis sinks down

Lie on your back and put your heels on the box. Your knee and hip should be at 90°.
Find support on your scapula.
Raise your pelvis into a bridge.
Keep on ankle flexion permanently

1. Extend one of your legs without letting down your pelvis. Squeeze your glutes at the top
2. Put your heel back on the chair and take over your weight with this leg
3. Extend your other leg
4. Put your heel back on the chair and take over your weight with this leg

VIDEO:

FAILURES:

EDIT