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Also known as: Bridge side entrance.

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Technique

  1. Start in a relaxed Table top position.
  2. Choose one side and rotate that arm externally all the way until the fingers are pointing inward (at a minimum) or towards the feet (ideal).
  3. By pushing on your feet and the working arm, lift your hips up and point the free arm back.
  4. Keep arching your back and gaze at the ground, moving your free hand to land on the ground in a position that mirrors the other hand.
  5. Shift your weight to the other side to exit the Bridge position on that side and get into a Table top reach back position.
  6. Reverse the whole movement.
Logging: Repetitions done on one side.

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Muscles

Strength

Secondary

  • Back
  • Serratus anterior
  • Shoulders
  • Spine
  • Glutes
  • Hamstrings
  • Hip adductors
Flexibility

Primary

  • Chest
  • Back
  • Shoulders

Secondary

  • Biceps
  • Lower trapezius
  • Serratus anterior
  • Posterior deltoid
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Flexibility
Joint movements
Shoulderhorizontal abductionflexion backward
trains stretches

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Regressions

e02a

Bridge

Intermediate
e0gz

Table top reach back

Novice
e0s9

Bridge raise

Intermediate
e0sd

One-leg bridge

Intermediate
e0i0

Bridge pushup

Intermediate
e0i3

Forearm bridge

Intermediate
e0sc

One-arm bridge

Advanced
e0sa

Head tap bridge

Advanced
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.