TECHNIQUE
1. This is a four-phase exercise.

PHASE 1
1. Begin while lying flat on your back with the palms of your downwards facing down.
2. Your knees should be bent so that your feet rest flat on the ground.
3. Extend your hips upward. Lift your right leg off of the ground and extend it straight while keeping your hips level – that is, do not allow your lifted leg to raise above the other at the quad region.
PHASE 2
1. Repeat phase 1, but extend your left leg rather than your right.
PHASE 3
1. Begin by lying on your right side.
2. Place your right hand on the ground while extending your body off of the ground so only your right hand and your right foot remain in contact with the ground.
3. Your body, from shoulder to toe should be in a straight line – that is, do not allow your hip to dip or for it to raise too far upward.

PHASE 4
1. Repeat phase 2, but extend your left arm rather than your right.

COACHING POINTS
1. The athlete should flex his abdominal muscles throughout the exercise to train his deep abdominal muscles.

BRIDGE CIRCUIT WORKOUT
1. Development Phase – 3 sets with each set consisting of 4 body positions (i.e. right leg extension, left leg extension, right arm extension, left arm extension). The athlete will hold each position for the specified time.

Week 5: 15 seconds for each position
Week 6: 16 seconds for each position
Week 7: 17 seconds for each position
Week 8: 18 seconds for each position

*** Please note on your workout plan this exercise is listed as 3 x 3 @ 15-18 seconds. It should be 3 x 4 @ 15-18 seconds.

Click here for video showing how to properly perform the bride circuit.

Copyright © 2008 SnowBadgers.Com • All Rights Reserved.