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  The world's leading rugby fitness book featuring over 140 drills, exercises & training programs  
 

 
     
DiscOsit Drill 1
Description    
Disco Bridge
Classification    
Glute activation and core control
Equipment    
Single or two DiscOsits
Instructions
   

Place both feet on one DiscOsit or one foot on each. Activate trans abs and glutes, and push down into the DiscOsit to raise hips to a neutral position. Hold for 10 seconds and relax. On your second attempt perform 5 consecutive repetitions of 'hips up' and 'hips down', using your glutes as you push down into the DiscOsit.
Key Points
   
Breathe normally.
Progressions
Increase number of repetitions. Place a DiscOsit under the middle of your back
 
Please read our Disclaimer before performing these Sample Drills
 
 
Disc'O'sit provides an unstable surface for core muscle recruitment and a whole new range of challenging exercises.