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Movement: Active Isolated Stability<br />
Exercise 16: Beginner-Intermediate<br />
Supine Floor Bridge<br />
Objective:<br />
Increase Superficial Back Line Stability<br />
Primary Movement: Isometric knee flexion, Concentric hip extension and Eccentric hip flexion<br />
Primary Motion Plane: Sagittal Plane<br />
Sets and Repetitions: 1-3 sets / 5-20 repetitions<br />
• Movement Description:<br />
Begin supine with your knees bent and your feet on the FD.<br />
• Engage your pelvic floor and brace your core followed by lifting your hips so that there is no flexion in the hips nor<br />
hyper-extension in the lumbar spine.<br />
Hold for the desired length then slowly return to the starting position.<br />
• Repeat for the designated number of repetitions.<br />
• Foundation Movement:<br />
• Limit hip extension and have FD against wall to prevent or limit the likelihood of movement<br />
• Progressions:<br />
Alternate leg lifts so that one foot is in the air while the other stabilizes the FD<br />
• Attach tubing at variable locations with Fitness Professional holding on to tubing so as not to allow movement<br />
Notes:<br />
16<br />
R
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