Exercise of the Week: Bridge Circuit

May 4, 2011

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performanceincluding strength, speed, size and flexibility. This week we highlight the Bridge Circuit, a series of exercises to develop the front, sides and back of the core.

 

Who’s Doing It

  • Mike Green
  • Duncan Keith

Muscular Benefits

  • Develops strength in the abs, obliques, glutes and lower back
  • Improves muscular endurance
  • Engages core stabilizer muscles necessary for supporting the trunk
  • Improves shoulder stability when balancing during Front and Side Bridge

Sports Performance Benefits

  • Improves the core’s ability to transfer force between the upper and lower body to power skills like throwing, tackling and shooting a puck
  • Increases core stability for improved balance and coordinated movement
  • Stabilizes the spine and reduces the chance of lower back injuries

 

Bridge Circuit Description

Front Bridge [Plank]

  • Assume push-up position, keeping core tight and back flat
  • Drop onto elbows positioned under shoulders
  • Hold for specified duration

Side Bridge [Side Plank]

  • Lie on side with elbow tucked under body
  • Rise into side plank position so only elbow and side of bottom foot touch ground
  • Hold for specified duration; perform on opposite side

Glute Bridge

  • Lie with back on ground, knees bent and heels on ground
  • Raise hips into bridge position so that only feet and shoulder blades touch ground
  • Hold for specified duration, keeping straight line from knees to shoulders

Sets/Reps: 3×20-60 seconds each position

Coaching Points

  • Perform Front, Side and Glute Bridge in circuit fashion
  • Keep back flat with body in perfect Plank position
  • Tighten core to prevent bad form
  • Keep neck in neutral position
  • Incorporate three-inch pumps to intensify exercise
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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