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In this video we talk about the importance of improving your bridge mobility and how to do it!. Everything in this video is described in full below with the additional exercises at the end.
Leave a comment down below if you enjoyed, disagree or have any other questions!
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PREREQUISITES - 1:17
Wall Assisted Handstand (nice to have)
Wrist Conditioning (nice to have)
PART 1 - COMMON ISSUES - 2:58
Tight Hip Flexors - 3:30
Loaded Hip Flexor Stretch - 20-30 Second Holds
www.instagram....
Bent Leg Hip Flexor/Psoas Stretch - 30+ Second Holds
• Wall quadriceps-hip fl...
Perform between sets of bridge training.
Tight Lats - 4:25
Emmet Louis Routine Playlist - • Emmet Louis Shoulder M...
Original Article - emmetlouis.wor...
Emmet Louis - / emmetlouis
Perform 2-3 times a week along side bridge training or on rest days.
Excessive Lower Back mobility - 5:40
Usually due to the first 2 issues and should be corrected.
PART 2 - SETS AND REPS - 6:25
Method 1 - High Frequency, Lower Volume - 6:35
3 Sets x 30 seconds performed 3 times a week.
Rest 60-90s between sets.
This is my preferred method as it can be performed on rest days or the end of workouts.
Method 2 - Low Frequency, Higher Volume - 7:33
6-8 Sets x 30 seconds performed once times a week.
Rest 60-90s between sets.
Requires a separate workout day. Warning, you will be sore after this!
PART 3 - PROGRESSIONS AND WARM UP - 8:22
WARM UP - 8:22
General full body warm up - 1-2 Minutes
Ido Portal Scapula Band Routine - • Scapula Mobilization R... - 10-15 reps per position
My Wrist Routine - • Wrist Prep For Handsta... - Read the desc of the video
Ido Portal Wall Bridge Rotations - • Bridge Rotations Using... - 5-10 reps
Floor Bridge Half Rotations - • Thoracic Bridge - 5-10 reps each side
PROGRESSIONS - 10:30
GOLDEN RULE - Shoulders should be OVER or IN FRONT of your hands when training the bridge - 10:30
Progression 1 - Wall Assisted Hollowback Handstand - 11:00
Progression 2 - Wall Assisted L Hollowback Handstand - 11:40
Progression 3 - Feet Elevated Bridge - 12:25
Progression 3.5 - Feet Elevated Bridge Variations - 13:30
Progression 4 - Full Floor Bridge - 13:45
Summary of Progressions - 14:23
PART 4 - ADDITIONAL EXERCISES - 14:42
Additional Exercise 1 - Bridge Push Ups - 14:48
Great for transitioning from elevated feet bridge to the floor.
3 Sets x 8-12 reps.
Rest 60-90s between sets.
Additional Exercise 2 - Bridge Rotations - 15:20
Pretty awesome looking move from Ido Portal. Adds a dynamic component to training.
3 Sets x 8-12 reps (1 direction is 1 rep, keep reps even).
Rest 60-90s between sets.
SUMMARY -16:30
Additional reading:
/ beginners_guide_to_sho...
Ardour: www.ardour.life
Use discount code “ARDOURTOM” for 10% off.
MY LATEST PROGRAM, PROJECT PLANCHE, DOWNLOAD:
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PROJECT PLANCHE PLAYLIST:
• Project Planche
Original Image Credit:
Lats: i.imgur.com/yua...
Hip Flexor: neatstrength.co...
Lower Back: beastlifestyle....
Music by:
Instrumental - Chuki
/ chukimusic
/ yuki-asemota
/ 534703253224860
Intro - Catas - Limits
/ catas-official
See you in the next video!
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