Name: Playbook - Farid Herrera - Bridge mobility and technique workout
Uploaded: 2021-08-04T08:46:09.179Z
Duration: 25 min
Description: Bridge mobility and technique workout

Would prefer a follow along but great exercises thanks

Angi Bowles

Carolina

Nicolas Ferbeyre

That was good! I'm not sure I am doing the half-bridge-bend-your-elbow properly tho, it's like the whole body is lowering while it should be only the high one. I guess that's because it was the first time!

Sonny

Two months off and I’m tighter than ever! Sheeeesh. Back to it!

Kendall Lowe

John

In this workout I will take you through some hip mobility patterns that are specific to the low bridge and you’ll work your base arm strength and technique for rotations into bridge.

Start in a crouch and place your hands behind you. 

Lean your knees forward as close to the ground as possible and tuck your pelvis under into posterior tilt. 

Don’t allow your hips to sink in between your feet.

Crouching hip openers

Enter your half bridge by crossing one leg behind the other. Keep the hips high at all times, but bend the elbow to slight lower your body. You don’t need to fully bend your elbow down to the floor.

Half bridge bent arm conditioning

Lift your hips up into the air, and use your hands to push your body and hips down towards your feet. Make sure your hips are sitting over your feet and the top of your head sits on the floor. Use your hands to reverse the motion.

Low bridge

Start facing away from the wall at arms length.

Place one hand on the wall, then bend the elbow to focus the contact onto the blade of the hand. This should lightly lift the fingers off the wall.

You’re then going to externally rotate your shoulder and start rotating into your wall bridge. 

Make sure he free arm starts drawing a big overhead circle. Match the hands together on the wall, switch the weight over and rotate out.

Bridge mobility and technique workout

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