Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including 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
