Side Plank on Bench + Rotation

  • Place the inside of your top leg on the bench (the more of your leg is on the bench the easier it will be)
  • Elbow below shoulder in a side plank position
  • Press up into a side plank and lift your bottom leg to the top leg
  • Hold in proper form; do not rotate torso forwards
  • Rotate from the shoulder inwards to switch to the other side
  • Hold

Bridge on Bench 3 ways


  • Start with feet up on chair or box on the edge, arms flat as shown
  • Block under your head
  • Keep knees slightly bent
  • 3 positions; feet together, feet hip width, feet wide


  • Lift hips into a bridge position
  • Use your glut and not your hamstring
  • Spine neutral
  • feet together: squeeze your midline
  • Feet hip width: alignment of leg bone
  • feet wide: abduction, push the knees out but not the feet