September 21, 2015 By Nick Folker

Building Blocks: The Front Bridge Series

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The Front Bridge or Plank is a staple exercise in every athlete's programming. Some form of the Front Bridge should appear consistently throughout an athlete's seasonal/hyearly periodization. Developing athletes should emphasize smaller increments of time per set with the Front Bridge versus trying to see how long they can hold the exercise as their form deteriorates. Work on small increments of time per set focusing on perfect technique and gradually increase the time per set as you improve over time.

star_fish

Exercise Introduction:

Exercise 1: Starfish (intro)

 

Tips:

The key to the Starfish - intro is the bend in the knees to decrease pressure on the shoulders. Start on all-fours hands directly under the shoulders. Gently raise your knees 10 to 12 inches off the ground in a crouching-type position. Keep a slight bend in the elbows, back flat, neck and hips in-line and bend in the knees. Hold this position for the prescribed time.

 

More Building Blocks:

Check out more from our building Blocks Series.

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Summary:

Thanks for joining us on the first stage of the BW Pullup progression. Follow us on Facebook at https://www.facebook.com/BridgeAthletic, Twitter at https://twitter.com/BridgeAthletic or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.
 
Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team. 
 
Be sure to check back tomorrow for more Building Blocks!
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About the Author

Nick Folker

Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships.

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