Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Differences
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exercise_demos:bridges [2014/03/07 09:39] gunn created |
exercise_demos:bridges [2018/06/28 09:05] (current) gunn [For 6DP Flow] |
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| ====== Bridges ====== | ====== Bridges ====== | ||
| + | ===== For 6DP Flow ===== | ||
| + | * [[https://www.youtube.com/watch?v=-VheTGg_T4c | 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 | ||
| + | * [[https://www.youtube.com/watch?v=TCMRt-DlhOU | 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 ===== | ||
| + | |||
| + | * [[https://www.youtube.com/watch?v=SZJwMpvJiYM | 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 ===== | ||
| + | * [[http://reddeltaproject.com/2012/03/10/basic-bridge-progressions-for-a-strong-and-safe-back/ | 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 | ||
| + | |||
| * [[http://www.12minuteathlete.com/bridges/ | Bridges: The Best Back Exercise You’re Not Currently Doing]] by Krista Stryker | * [[http://www.12minuteathlete.com/bridges/ | Bridges: The Best Back Exercise You’re Not Currently Doing]] by Krista Stryker | ||
| * Short bridges | * Short bridges | ||
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| * Bridge walk ups | * Bridge walk ups | ||
| * Stand to stand bridges | * Stand to stand bridges | ||
| + | |||
| + | * [[http://bodyweighttrainingarena.com/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 | ||
| + | |||
| + | * [[http://www.alkavadlo.com/2011/02/10/back-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 | ||
| + | |||
