Circuit Training Glute Bridges

Video Transcript

"Hi, I'm going to show you how to do a single leg glute bridge with a tricep press. First we're going to setup the lower body. Weights are down by your sides, we're going to take the foot, have it directly under your knee, opposite leg's going to extend and you think about pushing through and bringing it back down. If you feel pressure in your knee cap, take your foot a little bit further away from your body. Our whole goal here is to engage the glute that's on the floor. We're pushing up with the top legs heel so all of our work is coming out of our right leg, coming to a combination move. Elbows are tight next to the rib cage, you're driving the arms up at the same time as your leg goes up, so it's exhale to inhale. We're going to try between ten and twenty repetitions on our right side and then we're going to switch to our left side. Another combination to do with this is the tricep extension. Elbows go down, point towards the ceiling, we're pushing straight up and we're dropping back down. If you're doing a tricep extension, make sure that the elbows track towards the ceiling, you're taking the dumbbells towards your shoulders and straight up. As you drop down, everything goes down together, everything goes up together. Flex the heel, push through the hips. What I want to avoid doing is pulling the foot too close to your body, where the strain goes into your knee cap, make sure it's in a comfortable position, straight up, back is off the floor, from your mid-back up stays on the floor, chest is open, shoulders are back, elbows are in a ninety degree angle for your press and then they go toward the ceiling for your extension. You can choose either one of those to work on your triceps. We're going to try to do between eight and ten reps for beginners and between twelve and twenty reps for the more advanced version and then repeat it on the other side. That is how you do your glute lift bridge with your tricep extensions or presses."