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)
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.
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Summary:
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