Set-Up:
Lie supine, with heels on the top of the jumpboard hip-width apart, knees bent. Arms rest long by your sides with shoulders relaxed. Neutral pelvis to start.
Movement:
Exhale: Press firmly through the feet to peel the spine off the carriage one vertebra at a time until hips are lifted into a bridge. Maintain pressure into the jumpboard and squeeze through the glutes at the top.
Inhale:Lower slowly back down with control.
Main focus:
Posterior chain strength, with an emphasis on glute activation and spinal articulation.
Primary Muscles Worked:
Gluteus maximus: primary muscle for hip extension.
Hamstring muscles: assist with hip extension and pelvic stability.
Abdominal muscles: stabilise the pelvis and trunk.
Erector spinae: support spinal control during articulation.
Gastrocnemius and soleus: assist with foot and ankle stability against the Jumpboard.
Jumpboard required
1. Ball: Optional to increase inner thigh activation through a controlled isometric squeeze, promoting adductor engagement and pelvic stability throughout the movement.
2. Weighted straps:
Chest Press: Press arms toward the ceiling while holding the bridge to increase upper-body strength.
Chest Fly: Open and close the arms slightly above the chest to build chest control and stability.
1 Arm Extensions: Extend one or both arms to the sky, to the sides, or forward while maintaining bridge position.
2. Bridge Pulses: Perform small controlled lifts and lowers at the top of the bridge. This layer increases glute endurance.
1. Small Hip Lifts: Perform mini pulses at the top of the bridge.
2. Hamstring Curls: At the top of the bridge, bend and straighten the knees slightly while keeping the hips lifted.
3. Single-Leg Lifts: Lift one leg at a time while maintaining the bridge position.
1R, 1B.
Regression:
Range of motion: Reduce the height of the bridge.
Springs: Increase spring resistance to stabilise the carriage 1R 1B 1Y.
Progression:
Springs: Reduce spring resistance to increase instability 1R.
Modification:
Rails: option to place feeet on rails to reduce range of motion.