The side bridge is one of Stuart McGill's BIG 3. One of the best benefits to the side bridge is that it gives you the highest abdominal load with minimal spinal load. It's a WIN WIN. The video is a progressions that we do over several weeks. These are NOT done in one session.
3-4 weeks: Side Bridge - knees (beginner)
3-4 weeks: Side Bridge - feet stacked (intermediate)
3-4 weeks: Side Bridge - feet elevated (advanced)
3-4 weeks: Side Bridge - jumping jack (super hero......yes Andy is a super hero)
We typically perform 30 second holds each side or 10 reps each side