Posted by BridgeAthletic on May 20, 2020 1:49:43 AM
As a part of our #BridgeFit series we are launching circuits brought to you by BridgeAthletic in collaboration with EXOS. This week we have an upper body circuit. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus.
Complete all exercises below and then rest for 30 seconds. Repeat 4 times.
Exercise 1: Push Up - Knee to Elbow
Cue 1:Push-up position. Hands slightly outside shoulder width. Back flat, head neutral.
Cue 2: Hinge at elbows, chest towards floor. Bring one knee to elbow. Head neutral.
Cue 3: Push torso to starting position. Repeat opposite leg. Repeat alternating legs.
Exercise 2: Pillar Bridge - with Arm Lift
Cue 1: Pillar bridge position. Head, shoulders, back, glutes all aligned. Core tight.
Cue 2: Extend one arm in front of body. Arm, head, shoulders, back, glutes all aligned.
Cue 3: Controlled, return arm to floor. Starting position.
Cue 4: Extend opposite arm in front of body. Arm, head, shoulders, back, glutes all aligned.
Cue 5: Controlled, return arm to starting position. Repeat, alternating arms for prescribed reps.
Exercise 3:Tricep Dips (Bench)
Cue 1: Feet on bench. Hands on separate bench, arms extended. Body suspended between the two benches.
Cue 2:Bend at elbows. Lower body towards floor. Bend elbows to a 90 degree angle.
Cue 3: Push body back to starting position. Arms extended. Repeat for prescribed reps.
Exercise 4:Lateral Pillar Bridge - Feet Stacked
Cue 1: Lie on side. Legs extended. Elbow under shoulder, forearm, hand on floor.
Cue 2:Lift hip off floor. Engage core. Extend opposite arm.
Cue 3: Side of body, hip, leg all aligned. Hold for prescribed time. Repeat movement on opposite side.
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