Bridge Tutorial (IN DEPTH)

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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!

Follow me on Instagram @MovementTom to stay up to date with my training and other awesomeness.

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
https://www.instagram.com/p/BBkuM8eudLJ/?taken-by=emmetlouis
Bent Leg Hip Flexor/Psoas Stretch - 30+ Second Holds
https://www.youtube.com/watch?v=0-WMSkf-kg4
Perform between sets of bridge training.

Tight Lats - 4:25
Emmet Louis Routine Playlist - https://www.youtube.com/playlist?list=PLXi7slewxuML0TZpk7n_kyLZCZXmpj94W
Original Article - https://emmetlouis.wordpress.com/2014/10/04/fixing-arched-back-in-handstand/
Emmet Louis - https://www.youtube.com/user/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 - https://www.youtube.com/watch?v=y4Wo095zPnc - 10-15 reps per position
My Wrist Routine - https://www.youtube.com/watch?v=5lStKMq5Chc - Read the desc of the video
Ido Portal Wall Bridge Rotations - https://www.youtube.com/watch?v=i4j7AKd_RjQ - 5-10 reps
Floor Bridge Half Rotations - https://www.youtube.com/watch?v=qry8-R2SqII - 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:
https://www.reddit.com/r/bodyweightfitness/comments/44hs16/beginners_guide_to_shoulder_opening_and_overhead/

Ardour: http://www.ardour.life
Use discount code “ARDOURTOM” for 10% off.

MY LATEST PROGRAM, PROJECT PLANCHE, DOWNLOAD:
http://www.mediafire.com/view/fn2122f4i8xf2di/Project_Planche.pdf

PROJECT PLANCHE PLAYLIST:
https://www.youtube.com/playlist?list=PLXi7slewxuMIVkw0uvCh2Mw1xO7zO3nOT

Original Image Credit:
Lats: http://i.imgur.com/yuaknfq.jpg
Hip Flexor: http://neatstrength.com/wp-content/uploads/2015/01/DSCN6644.11.jpg
Lower Back: http://beastlifestyle.com/wp-content/uploads/2013/03/Back-Bridge-Holds.png

Music by:

Instrumental - Chuki
http://www.youtube.com/user/CHUKImusic
https://soundcloud.com/yuki-asemota
https://www.facebook.com/pages/CHUKI/534703253224860

Intro - Catas - Limits
https://soundcloud.com/catas-official
See you in the next video!

Видео Bridge Tutorial (IN DEPTH) канала Tom Merrick