This weeks #BridgeFit variation brought to you by BridgeAthletic in collaboration with EXOS is on Mobility. This variation includes bodyweight only exercises that you can perform while you train from home. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus.
Variation 1:Thoracic Rotation - Heel Sit
Cue 1:Table-top position. Knees under hips, hands under shoulders, head neutral.
Cue 2: Sit back on heels, hand to side of head, arm parallel to floor.
Cue 3: Rotate from mid back down towards planted hand. Bring elbow to opposite arm.
Cue 4: Continue to rotate from upper mid back and take elbow towards ceiling.
Cue 5: Rotate torso inward. Bring elbow to opposite arm. Repeat rotating for prescribed reps.
Variation 2: Hip Crossover
Cue 1: Lie face up. Arms extended perpendicular to body. Lift knees, thighs perpendicular to torso.
Cue 2: Rotate knees to floor at side of body. Focus on keeping opposite side shoulder close to the ground, arms extended, head neutral.
Cue 3: Lift knees, and rotate to other side of body, down to floor. Shoulders on floor.
Variation 3: Shoulder Circles (Dowel)
Cue 1: Stand with your feet shoulder-width apart holding a dowel parallel to the floor. Use an overhand grip holding the bar as wide as possible.
Cue 2: Keeping your arms straight, slowly raise the dowel above your head. Keep head in neutral position as the bar goes overhead. Hold your core tight to maintain good posture and balance.
Cue 3: Bring the dowel behind your head as far as you’re able. Hold for 2 seconds and return to starting position.
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