1. Beginning in the standing position, bend over to where your hands are on the floor where you will begin walking your hands forward until you are in the bridge position with your back flat.
2. From here, return back to the starting position where your hands are near your feet again before repeating the movement.

Substitutions / Variations:

Bear Crawls | Spider Steps | Bridge Knee Cross

1. Beginning in the bridge position with your back flat and shoulders over your wrists, raise one arm off of the ground and rotate to open your body up to that same side you raised off the ground.
2. Once your raised arm is up over your body, you can slowly begin to lower it back down to the starting position where you will repeat with the opposite side.
3. You will then repeat this process for the designated amount of reps.

Substitutions / Variations:

Bridge Reach Under | Plank To Bridge

1. Beginning in the bridge position with your back flat and shoulders over your wrists, bring your knees into your chest with one fluent motion, and return them back to the starting position of the bridge in the same plane of motion.
2. Repeat this movement for the designated amount of reps.

Substitutions / Variations:

Oblique Knee Ups | Bridge Knee Cross | High Knees

1. Begin on your hands and knees and raise up onto your toes to start the movement.
2. From here, as you move your left hand forward along with your right foot and vice versa so that you are moving forward and walking as a dog would.
3. Stay on all four’s for the entire set and repeat for the designated amount of reps.

Substitutions / Variations:

Lateral Bear Crawls | Bridge Walk Throughs

1. Beginning in the standing position, bend over to where your hands are on the floor where you will begin walking your hands forward until you are in the bridge position with your back flat.
2. From here, return back to the starting position where your hands are near your feet again before repeating the movement.

1. Beginning in the bridge position with your back flat and shoulders over your wrists, bring your knees into your chest with one fluent motion, and return them back to the starting position of the bridge in the same plane of motion.
2. Repeat this movement for the designated amount of reps.

1. Beginning in the bridge position with your back flat and shoulders over your wrists, raise one arm off of the ground and rotate to open your body up to that same side you raised off the ground.
2. Once your raised arm is up over your body, you can slowly begin to lower it back down to the starting position where you will repeat with the opposite side.
3. You will then repeat this process for the designated amount of reps.

1. Begin by facing the wall with your feet about 2-3 foot lengths away from the wall.
2. Place your hands with your fingers pointing upwards on the wall and begin the movement by bending at your elbows in a slow, controlled manner until your forearms are resting on the wall.
3. From here, press firmly against the wall with your palms until you return back to the starting position.

Substitutions / Variations:

Floor Tricep Extension | Crab Position Triceps Dip