Table of Contents

Bridges

Bridges

For 6DP Flow

Back Bridge Progressions (2:41)
- Wall back bridge
- Glute bridge
- Neck bridge
- Full back bridge
- Do isometeric holds or push-ups
- Single arm back bridge
How To Back Bridge - 7 Stretches For Hip & Shoulder Flexibility Tapp Brothers (6:45)
- 1. Shoulder Stretches
  - Child pose - finger tips
  - Push against wall
  - Belt or stick push shoulders up & back
- 2. Back Stretches
  - Cobra pose - hips on ground, arms bent, shoulders down & back
- 3. Hip stretches & progressions
  - lay on back, squeeze glutes & lift hips up
  - lift on head
  - lifting with hands

Threading Scorpion Bridge Progression

Threading Scorpion Bridge Progression by Scott Sonnon 3:48
- Basic Bridge Pressup
- Bridge One Arm Lift-Up
- Revolving 4 Corner Lift-Up
- One Arm Bridge Pressup
- Rocking Bridge Extension
- Tripod-Bridge Rotation
- Threading Bridge
- Threading Bridge - Advanced
- Threading Bridge - Scorpion

Basic Bridges

Basic Bridge Progressions For a Strong and Safe Back - from Red Delta Project
- Short bridge
  - keep knees together / trap a ball between legs
  - hands up or hands over stomache
  - lengthen legs
  - single leg
- Table Top - lengthen legs, head back
- Weighted with sand bag

Bridges: The Best Back Exercise You’re Not Currently Doing by Krista Stryker
- Short bridges
- Straight bridges
- Elevated bridges
- Full bridges
- Bridge walk downs
- Bridge walk ups
- Stand to stand bridges

10 Steps to Bridges Magestery - By Jeff Cowan from Body Weight Training Arena
- Short bridges
- Straight bridges
- Angled bridges
- Head Bridges
- Half Bridges
- Full bridges
- Bridge walk downs
- Bridge walk ups
- Closing Bridges
- Stand to stand bridges

Back Bridges - by Al Kavadlo
- Beginner Back Bridge - push chest up, squeeze shoulder blades together, head on ground
- Straight Bridge - upside down plank
- Neck bridge or wrestler's bridge
- Full Back Bridge