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...

Featured Videos

Eastbay Path to the Pros Episode 2: Laying the Groundwork Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 199,152
Eastbay Path to the Pros Episode 4: Skill Training Eastbay Path to the Pros Episode 4: Skill Training Views: 399,142
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 77,649
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,321
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,224,126
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,467
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,921,007
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,202,163

Load More
More Cool Stuff You'll Like
2015 Summer Training Guide: Track

2015 Summer Training Guide: Track

Build Elite Strength With This Training System

Build Elite Strength With This Training System

Mix Up Your Workout With Unique Partner Exercises

Mix Up Your Workout With Unique Partner Exercises

Building Brakes for More Speed

Building Brakes for More Speed

Why Reverse Lunges Are Better Than Forward Lunges

Why Reverse Lunges Are Better Than Forward Lunges

Use Single-Leg Strength to Enhance Soccer Performance

Use Single-Leg Strength to Enhance Soccer Performance

Why Single-Arm and Single-Leg Training is Better for Athletes

Why Single-Arm and Single-Leg Training is Better for Athletes

Strength Isn’t Just How Much You Can Lift on a Barbell

Strength Isn't Just How Much You Can Lift on a Barbell

Heavy Rope Workout for Big Gains

Heavy Rope Workout for Big Gains

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Wrestling

Building Functional Balance for Figure Skaters

Building Functional Balance for Figure Skaters

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Volleyball

Troubleshooting the Lunge: How to Fix Your Form

Troubleshooting the Lunge: How to Fix Your Form

Go Against Traditional Workout Order for Bigger Gains

Go Against Traditional Workout Order for Bigger Gains

The 10-Minute Grip Strengthening Workout

The 10-Minute Grip Strengthening Workout

Build Big Trap Muscles for More Powerful Shoulders

Build Big Trap Muscles for More Powerful Shoulders

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Softball

5 Things to Remember When You Wing Your Workout

5 Things to Remember When You Wing Your Workout

Perfect Planks: How to Make this Classic Exercise More Effective

Perfect Planks: How to Make this Classic Exercise More Effective

Bulletproof Shoulders: A Shoulder Training Guide

Bulletproof Shoulders: A Shoulder Training Guide

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Baseball

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Soccer

3 Simple Tips to Gain Muscle Mass

3 Simple Tips to Gain Muscle Mass

3 Bear Crawl Variations for Better Core Strength

3 Bear Crawl Variations for Better Core Strength

10-Minute Dynamic Warm-Up for Any Workout

10-Minute Dynamic Warm-Up for Any Workout

What Sport Coaches Need to Know About Strength and Conditioning

What Sport Coaches Need to Know About Strength and Conditioning

Build Lower-Body Power with This Squat Workout

Build Lower-Body Power with This Squat Workout

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Fix 7 Common Problem Areas with Exercises From Todd Durkin

A Modern Twist to the Original Burpee

A Modern Twist to the Original Burpee

2015 Summer Training Guide: Football

2015 Summer Training Guide: Football

Are You Using the Right Weight for Every Exercise?

Are You Using the Right Weight for Every Exercise?

10 Biceps Exercises Better Than Traditional Curls

10 Biceps Exercises Better Than Traditional Curls

Marcus Mariota's Speed and Strength Workout

Marcus Mariota's Speed and Strength Workout

Build Powerful Muscles With Velocity-Based Training

Build Powerful Muscles With Velocity-Based Training

Why You Should Add Depth Jumps to Your Workouts

Why You Should Add Depth Jumps to Your Workouts

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Lacrosse

The Squat Variation That Torches Your Core

The Squat Variation That Torches Your Core

9 Ways to Improve Your Squat Technique

9 Ways to Improve Your Squat Technique

Full-Body Training: 4 Dumbbell Ring Training Exercises

Full-Body Training: 4 Dumbbell Ring Training Exercises

How to Build Strong Neck Muscles

How to Build Strong Neck Muscles

YardBarker