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Bridge work
Heidi told me that the point to bridge work
is to give an alternative way of working the hamstrings and
glutes for people who have knee problems when doing squats.
When doing bridge work, you should be using the same weight,
if not more, that you use for squats. Heidi said that she always
uses atleast 20 pound dumbbells.
As for the uncomfortableness of holding the dumbbells on your
hip bones, you can try to put your ankle weights between your
hips and the dumbbells. That not only protects you from the
dumbbells digging into you by giving you a flat surface, it will
also add extra weight for you to work against! Or, you could
try to place a towel across your hip region to try to make it
more comfortable.
To intensify the bridge work, elevate both feet on your step or
tall box or put one foot on the step or tall box at the time
and you will have the intensity increase in that one leg. Be
sure and switch legs so you even everything out.
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