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