Open Your Shoulders For Bridge! (FOLLOW ALONG)
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- Опубліковано 7 чер 2024
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Try this routine at the end of your training as an add-on flexibility finisher. This 10-15 minute routine is ideal to strengthen your traps and shoulders and then lengthen the lats and chest to improve your bridge position. If you are already warm then you can shorten this routine by dropping parts of the warm-up that don't serve you. Try to add this in 2-3x per week for best results, happy stretching :)
TIMESTAMPS:
0:00 About The Routine
0:19 Equipment You Need
0:32 Warm Up
7:16 Routine Begins
8:00 Strengthen - Set 1
9:15 Lengthen - Set 1
11:15 Rest and Modify!
12:20 Strengthen - Set 2
13:45 Lengthen - Set 2
15:00 Reverse The Stretch
16:10 You Completed It!
16:20 Get Ready For The Big 5 Routine! - Навчання та стиль
Thanks Tom! I've been doing your lockdown At Home programmes for a couple of months and I swear I'm stronger now than I've been after years of fairly consistent weight training of different forms! I'm loving working on strength and flexibility at the same time. Your work is greatly appreciated! 🙏🏻
Awesome to hear 💪
just been following you for a couple weeks now, and I already feel better than I have all year long on my posture journey. BLESS you and THANK you!! ❤
This felt amazing. Thanks for this great routine.
Hi Tom: very happy to know your shoulder injury is healing well enough for you to produce this excellent addition to the Bendy "Big 5" follow-alongs. Will be giving it a go sometime this week. Sunday is usually thoracic bridge day, but I will have to see how my hip flexor niggle is by then first.
Thank you so much for this!
Been waiting for this so much!
Thanks Tom, wish you swift recovery
Thanks for you transparency Tom! Fitness is for life! Lots of ebbs and flows. Thanks for teaching us the safest and most effective ways, for the long game! 👌❤️
Yay!!!!!
I've been waiting for this one!
Thanks Tom 🙂
same here ahaha its been months!!!
Been waiting on this a while! SO EXCITED
This Is amazing! Thanks Tom
Great video as usual. I wanna say that shoulder mobility is important for so many things you don't even realize. As a yogi and a weightlifter, my shoulders/upper back are constantly tight and affect my lifting as well as many yoga poses.
loved it
BIG 5 Bridge!
This hits my shoulders in all the right ways (especially the hold over the yoga blocks and capsule stretch), intense but not painful. I’ve got very stubborn shoulders to open up but I think if I do this a few times a week it’s going to make a big difference! In your app you’ve got the dumbbell bridge pullover, is that more advanced than the hold over the yoga blocks with dumbbells in this video would you say or different sort of focus plus it’s dynamic? Thanks for all your content 🙌
Same but different. I like the use of tucking the hips to target the thoracic here, the dumbbell pull over gives a larger range more globally
Was just about to Google how to improve and relearn my bridge. See this at the top of my sub box. Spooky. Thanks for the guide Tom
Hope it helps 💪
This workout is great!
Anyone ever pinch a nerve trying to do a back bridge?
It still acts up,
Spinal flexibility is slow to progress. I find that rotation first usually solves a lot of issues
Would this be a good shoulder routine for swimmers? Seems like it.
Don’t see why not, give you some extra reach overhead
Lmaooooo ur dog was doing the same movement as you were....omg that was hilarious!!!!!
😂👌
@@BodyweightWarrior did you see that???
Exactly what I needed to increase my god awful shoulder mobility
The struggle
Anyone else ever do a bridge or thoracic extension on a roller and get excruciating pain from a trapped nerve behind the shoulder blade?
Not exactly, because I came out of the position as soon as I felt that there was something off. Like some extra stuff getting stuck there. On these kind of days I stick to lounge chair and regressed German hangs.
@@balazsbrankovics2996yea it hit me out of nowhere. I might need to do more scap retractions and hangs. Chiro hasn't fixed it.
Rotation helps to loosen this with breathing. I also like the German hang suggestion
What happened to your shoulder?? And do you believe you can rehabilitate it?
Labrum tear in April this year. Yes 90% there, only end ranges of motion left
Db kg?
15kg each but you could get away with just a 20kg bar quite happily
@@BodyweightWarrior thanks
Sooooo, does Coach Molly have an IG page? 😅 #hugefan
Maybe she needs one
how old ar eyou?
29
wait a sec, we never actually bridged....
beginner routine, this is building the basics for bridge
First