Raising and lowering the pelvis in lateral forearm support (right) ► lateral pillar bridge

Individual work

Lateral support with the (right) forearm resting on the top of the Swedish box, legs straight, raise and lower the pelvis.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Support in place (without raising and lowering the pelvis), more box elements (more upright position).

Harden:
Less box elements (more lying position); additional weight (on the hips).

2-3 vaulting box elements (incl. upper part)

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)