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Bridge to 10K
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Day two of core - 59 to go

Day two

Exercise 2 routine

7 mins

1 minute of each exercise

( 30 seconds each side if needed)

Push ups - assisted, full or wall will do

Tricep dips

Bridges two legged or one legged

Plank full of assisted

Side plank full or assisted

Raised leg stomach crunch

Oblique crunch

Feel free to double up to 14 mins if you are feeling it today πŸ˜€.

Remember that pain is not acceptable. Push yourself but if it hurts stop.

All these exercises can be found on the NHS WEBSITE.

5 Replies
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I did some foam roller exercises today for my painful hip

A bridge as above is a killer done with your feet on the roller.


I did this first thing this morning. I thought I would get it out the way early, I'm not sure my body knew what had hit it, maybe should wake up a bit more first πŸ˜€.


Phew, that was hard! Especially the tricep dips 😬 at least I had a go 😊


Hummmn not sure these are a good idea without a trainer to correct positions. Could do more harm than good in my opinion.


The reason these exercises have been choosen is because they are on the NHS choices website and there have been no adjustments to how to perform these exercises. The NHS have deemed their explanations of the exercises sufficient to prevent injury. I appreciate your concern but I would not knowingly put something on this site I thought would cause injury. All I am trying to do is help with the motivation for some of our members to keep up with their core work. I have used the most reliable source that I could think of to do this. The reasons this is only on the Bridge forum is by the time you are aiming to reach your 10km you have a better understanding of your body as you push it further and this helps to distinguish between pain and building muscle.


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