Physioball Bridge Holds with Weight (45 second holds)

• Assume bridge position with shoulders on ball and feet pointed straight ahead

• Create straight line from shoulders to knees to engage glutes

• Do not allow hips to dip during hold

• Increase time of hold as strength increases

JOE’S LOWDOWN: “This trains the glutes and upper hamstrings, which is where a basketball player gets most of his power. Movements should be initiated by firing the glutes, but many young guys lean forward to jump, using their quads instead. We train them how to fire their glutes in the weight room so they can do it on the court.”