Here's a six week progression to get you up to the single leg bench bridge:
- Week One: Bench Bridge Hold 2-3 sets of 30s
- Week Two: Bench Bridge Hold 2-3 sets of 45s
- Week Three: Bench Bridge Hold 2-3 sets of 60s
- Week Four: Bench Bridge 3 sets of 12 reps
- Week Five: Bench Bridge 3 sets of 15 reps
- Week Six: Bench Bridge 3 sets of 20 reps
Now you're ready for the single leg bench bridge. Start out with 8-10 reps per side. Once you can complete about 12-15 reps per side then we can start having a bit more "fun" by adding some resistance or going to a foot elevated version.
Alright, time to put those glutes to work.
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