Conditioning

Gymnastic Bridge

by Kaira

A big front-of-body opener that many people enjoy after hours of sitting folded forward.

How to do it

  1. Lie on your back, feet flat and close to your hips, hands by your ears.
  2. Press hands and feet into the floor at the same time and push the chest toward the hands, ribs staying down.
  3. The head never carries weight — if the arms can't press you clear of the floor, stay with the hips-only glute bridge for now.
  4. Come down the way you went up, one segment at a time.
Prone Back ExtensionLower back · Beginner · 3 × 10Heavy Bag — HooksShoulders · Intermediate · 3 × 120 sHeavy Bag — Jab & CrossShoulders · Beginner · 3 × 120 sShadow Boxing RoundShoulders · Beginner · 3 × 120 sStair IntervalsQuads, Glutes · Intermediate · 6 × 45 s90/90 Hip SwitchGlutes · Intermediate · 2 × 8

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Gymnastic Bridge — how to do it, muscles worked · Sport AI