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THE EXERCISES
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Helping People Build Muscle & Relieve Pain.
Double Limb Bridge
Difficulty
What is this good for:
Strengthening the gluteals and core; Reducing the prevalence of lower back pain
Accesories:
None
Steps
- Lay on Trigger Point Rocker
- Bend both knees and keep the feet planted on the ground
- Push primarily through the heels
- Engage abdominal muscles and gluteal muscles
- Lift bottom up from the ground, Make sure not to arch the lower back
- Hold for 3 seconds
- Slowly lower bottom down to the ground
- Repeat 8-12 repetitions for 3-4 sets
- To increase the intensity: Use a fabric loop band around the knees, Increase hold time, Increase set/reps, Hold a weight over the hips
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