TECHNIQUE
1. This is a two-phase exercise.

PHASE 1 – PUSH-UP BRIDGE
1. Begin with your arms extended, with the palms of your hand resting on the stability ball.
2. The elbows should be locked out.
3. Your toes should be on the ground.
4. Your arms should be angled in front of the body, as opposed to going straight down. (Be sure to view the video, for a complete picture)

PHASE 2 – SHOULDER BRIDGE
1. With your toes on the ball, place the palms of your hands onto the ground.
2. Keep your body parallel to the floor, that is don’t have an arc to your back – keep it flat.

COACHING POINTS
1. The athlete should flex his abdominal muscles throughout the exercise to train his deep abdominal muscles.
PUSH-UP/SHOULDER BRIDGE WORKOUT

1. Peak Phase – 3 sets with each set consisting of 2 body positions. The athlete will hold each position for the specified time.

Week 9: 15 seconds for each position
Week 10: 16 seconds for each position
Week 11: 17 seconds for each position
Week 12: 18 seconds for each position

Click here for video showing how to properly perform the inverted rows.

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