GOAL MOVE WALL MARCHING GLUTE BRIDGE MOVES TO MASTER WALL GLUTE BRIDGE START: Lie faceup and place your feet flat on
a wall about hip-width apart with your knees and hips bent at 90-degree angles and your arms extended along your sides. ACTION: Lift your hips until your body makes a straight line from your knees to your shoulders. Squeeze your glutes, then lower back to the floor.
WALL SINGLE LEG GLUTE BRIDGE START: Begin as with the wall glute bridge, but with just one foot on the wall and the other leg extended straight up over your hip. ACTION: Press your hips up to align with your knees and shoulders, keeping your pelvis level. Lower to the start. Do all reps on one side before switching.
WALL MARCHING GLUTE BRIDGE START: Same as the wall glute bridge. ACTION: Press your hips up into a bridge
and hold here as you slowly bring one knee in toward your chest, then replace. Continue, alternating sides, without lowering to the floor between reps.
A WALL PROVIDES A SOLID SURFACE ON WHICH TO PERFORM A VARIETY OF BODYWEIGHT EXERCISES. ANYTHING FROM GLUTE BRIDGES TO HANDSTAND PUSH UPS CAN BE DONE WITHOUT A SINGLE PIECE OF EQUIPMENT AND JUST A HUMBLE BLANK WALL. 44
november / december 2018