MOOVES: Body conditioning and activation exercises.
The Single Leg Bridge:
This strength-building movement focuses on activating the glutes, core, hamstrings, back, shoulders, and arms. Performing this exercise not only enhances strength and stability in one leg at a time, but also improves balance and coordination.
This exercise is especially valuable for those looking to strengthen muscles functionally and prevent injuries. Integrating the Single Leg Bridge into your routine will help you build a solid foundation of lower-body strength, which is essential for any entrepreneur seeking to maintain a strong and resilient body to face daily challenges.
Experience Different Movements: Try various types of exercises and physical activities to discover which ones best suit your needs and preferences.
Be Curious and Open-Minded: Be willing to learn new techniques and training methods, and explore how each exercise impacts your body and overall well-being.
Body Awareness
Pay attention to the sensations, movements, and postures of your body during exercise. Be fully present in the moment.
Reflection & Understanding
Reflect on how you feel before, during, and after exercise. Understand how movement affects your body, mind, and emotions.
Mind-Body Connection
Establish a strong connection between your mind and body, ensuring they work in harmony for effective and safe training.
REMEMBER that you can use the following example as a joint activation to prepare your body for practice.
Explore Movement in Your Own Way
There is no single or exclusive way to explore movement—in the following video, We show you some options.
How would you do it?
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Never underestimate the power of continuous effort—each movement brings you closer to the best version of yourself.
Single Leg Bridge: Step-by-Step Execution
Starting Position: Lie on your back on a mat, with your knees bent and feet flat on the ground at hip-width distance. Keep your arms extended at your sides.
Preparation: Lift one leg straight up—this will be the leg that remains inactive during the exercise.
Hip Lift: Press with the foot on the ground, raising your hips toward the ceiling, creating a straight line from your shoulders to the knee of the lifted leg.
Hold Position: Maintain the elevated position for 1-2 seconds, ensuring your glutes are engaged and your core is activated.
Controlled Descent: Slowly lower your hips back to the ground, without letting the raised foot touch the floor.
Repetitions: Forget about counting reps—focus on the sensations you feel in your body.
Do you notice any areas of excessive tension?
✔️ Glute Strengthening: This exercise effectively activates and strengthens the glute muscles, essential for improving stability and power in daily activities. ✔️ Core Engagement: It also activates core muscles, improving overall stability and reducing injury risks. ✔️ Balance & Coordination: Training one leg at a time enhances balance and coordination, critical skills for all physical activities.
Safety Tips:
✔️ Proper Warm-up: Start with dynamic stretches to prepare muscles and joints. ✔️ Soft Surface: Practice on a flat, soft surface like a mat or grass to reduce impact on joints. ✔️ Correct Technique: Focus on maintaining good posture throughout—avoid knees collapsing inward. ✔️ Gradual Progression: If you’re a beginner, start with shorter distances and gradually increase as you get comfortable. ✔️ Listen to Your Body: Pay attention to any discomfort or unusual pain—stop and adjust your technique if needed.
This move improves:
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