Core Exercise # 2

Let's build some superior glute and core strength with this intense bridge variation. Grab a weight plate or med ball and find an open space on the floor.

Single Leg Bridge with Plate Lift

Start by laying down on your back, driving your feet firmly into the floor about hip-width apart. Your knees should be bent at 90 degrees in front of you. Take that weight and press it straight up over your chest with arms fully extended.

Now squeeze those glutes and use them to power your hips up off the floor until your body forms one straight line from knees to shoulders. You should be supporting your entire bodyweight through your shoulders and heels while keeping that core braced. 

Holding that bridge position, slowly raise your right foot up towards the ceiling while keeping your knee bent at 90 degrees. Your hip should stay perfectly level and square to the floor.

From here, initiate the movement by straightening your left arm and lowering the weight diagonally down across your body towards your left hip. Keep that left glute working overtime to prevent your hips from dropping.

Once you've taken the weight across as far as possible with straight arms, move it back up to the starting position over your chest. Don't let your hips sag! Move with control.

Crush out 8-10 reps like that per side, focusing on squeezing the working glute at the top. You're going to wake up some deep stabiliser muscles with these.

Keep that core braced and glutes smashing the entire set. Weight elevated bridges like these will build functional strength and serious glute and core control.

Disclaimer:

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