Foundations Core B: second 3 exercises
Do these 3 exercises for a total of 3 sets:
Bridge Hip Press - 10 Hip Presses, then 10 sec hold at the top (followed by optional Active Hamstring stretch - 3-10 sec hold per leg)
Nordic Hip Press - 10 sec hold, then 5 Hip Presses, 10 sec hold again
Single Leg Superman Back Extension - 10 sec hold each leg (focus on pushing bottom leg down rather than trying to lift the other leg)
TIP 1: in the back extension, think about TUCKING UNDER TAILBONE more than pushing hips forward in the setup prior to lifting/pushing into the back extension.
TIP 2: add extra padding under pelvis for leverage; this will increase your ability to CONTROL & ENGAGE both the tucking under of the tailbone AND make the back extension easier to do.
TIP 3: use palms of hands pressing into the bony part of your hips (in front) in both the Bridge & Nordic Hip Press; this will BOTH 1) help you figure out in which direction you should contract core muscles; and 2) where you should feel it = higher neuromuscular connection = ability to contract deep core muscles at will
