Bridge Up Up Down Down
10 reps
Hold a bridge and lower to your forearms and back up, one arm at a time.
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LOWER BACK
Bridge Up Up Down Down
This move takes a gymnastic bridge and adds constant movement, lowering onto the forearms and pressing back to the hands one side at a time. The shifting base hammers the core, glutes and hamstrings far more than a static hold. It builds real stability and strength through the posterior chain.
How to do it
- 1
Lie on your back with knees bent and feet flat on the floor.
- 2
Place your hands by your ears with fingers pointing toward your shoulders.
- 3
Press through your hands and feet to drive your hips up into a bridge.
- 4
Brace your core, then lower one arm onto its forearm, followed by the other.
- 5
From the forearm bridge, press one hand back to the floor, then the other, returning to the full bridge.
- 6
Keep alternating for the set, then lower back to your back.