Lifting one arm in a push-up position alternating ► pillar bridge

Individual work

In the push-up position, alternate between raising one arm and bringing it to the hip/thigh (same side of the body).

Attention:
Keep the torso stable and don't let it sag (actively tense the torso muscles).

Lighten:
Only hold the push-up position.

Harden:
Additional weight (on the arms/back).

Variant I:
Combine exercise with push-ups (i.e. raise left arm and move to the side, push-up, raise right arm and move to the side, push-up, etc.).
Variant II:
Hold a dumbbell in both hands in the push-up position.

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

2 dumbbells ► Variation of the exercise