Bridge Beaters
Bridge Beaters is an exercise designed to stimulate your nervous system while simultaneously strengthening the muscles in your core, hips and hamstrings. You will see that it is similar to Bridge Circles, but it has a more emphasis on the hips.
Procedure:
Get into ‘The Bridge.’ Dig your left heel into the exercise ball. Make sure your toe is pointed towards the ceiling.
Now take your right leg off the ball and move it horizontally to the right. Keep your right big toe pointed.
Hold it for a second and now bend your right leg to form a 90 degree angle.
Begin to move your right toe in a circular motion. The circle is from the knee down.
Start with small circles, and then gradually make the circles larger. At first you will go slow, but over time you will be able to increase the speed.
Change the plane of your leg for an additional challenge. Do some circles with the leg high and so some with your leg low.
Do this until you lose form or until fatigue sets in.
Switch legs and repeat.
Once you get good at this, add 1-3 pound ankle weights to add an additional challenge.
Required Equipment:
Exercise Ball
Optional Equipment:
Ankle Weights
Focus:
Body Awareness
Coordination
Dynamic Flexibility
Exceptional Core Strength
Reactive Strength and Ability
Sports:
Karate
Soccer
Swimming
Track and Field
Triathlon
