Bosu Ball Exercises: Leg Bridge Triceps Press

Video Transcript

"Hi I'm going to demonstrate how to do a single leg glute lift with a tricep press. You are going to take a pair of free weights between 8 and 15 pounds whatever you are comfortable with, bring your body down to the floor, place one foot on the floor, the opposite leg is going to lift, 90 degree angle with your elbows, as you lift up the arms come up and as you lower the elbows go down by your rib cage so you are pressing through the triceps in the back of your arms and we are also engaging when we lift hamstring and gluts on the leg that is closest to the ball. Inhale and exhale. If you are at a gym you can take a 25 to 35 pound plate, hold on to that plate on each side, drop it down to your chest and push it straight up. This is going to help increase the strength in the back of the arms, the back of the legs and all the way down into the hamstrings. Think about everything goes down together and everything comes up together, it is one fluid motion. Inhale as you lower and exhale as you drive it up. Repetition needs to be between 8 and 12 repetitions if you've just begun and if you have been working out for a while and those muscles are pretty strong go ahead and push yourself to fatigue and try to get 15 to 25 reps and then switch sides. You are going to get a lot more repetitions in your arms than your legs and if your arms start to pale drop the plate or the weights and continue on with your legs. The legs tend to be stronger than upper body so do what is comfortable for you and that is how we do our single leg bridge with a tricep press."