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Building Blocks: The Front Bridge Series

Posted by Nick Folker on Sep 21, 2015 8:37:13 PM

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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.


Exercise Introduction:

Exercise 1: Starfish (intro)



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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Thanks for joining us on the first stage of the BW Pullup progression. Follow us on Facebook at, Twitter at 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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Topics: Performance Trends