1. Beginning in the bridge position, move your hands slightly above your shoulders and away from the sides of your body.
2. Spread your feet out as well to create a nice, sturdy base.
3. From this position, pull your hands into the floor as if you are trying to bring the floor together.
4. This will create an amazing tension in your chest even though you are not moving.
5. Maintain this position for as long as you safely can.

Substitutions / Variations:

Plank To Bridge | Bridge Reach Under | Bridge Walkthroughs

1. Beginning in the bridge position, move your hands slightly above your shoulders and away from the sides of your body.
2. Spread your feet out as well to create a nice, sturdy base.
3. From this position, pull your hands into the floor as if you are trying to bring the floor together.
4. This will create an amazing tension in your chest even though you are not moving.
5. Maintain this position for as long as you safely can.

1. Beginning in the bridge position, move your hands slightly above your shoulders and away from the sides of your body.
2. Spread your feet out as well to create a nice, sturdy base.
3. From this position, pull your hands into the floor as if you are trying to bring the floor together.
4. This will create an amazing tension in your chest even though you are not moving.
5. Maintain this position for as long as you safely can.

Substitutions / Variations:

Plank To Bridge | Bridge Reach Under | Bridge Walkthroughs

1. With your back braced against a sturdy surface, place the midpoint of a towel in your foot and grab each end of the towel with each of your hands.
2. Begin with your palms facing each other in a neutral grip position, elbows and upper arms firmly against your side, and begin curling the towel upwards while adding resistance with your foot.
3. Slowly return to the starting position while adding some resistance with your foot once again.

Substitutions / Variations:

Elbow Curls | Sitting Leg Curl

1. Standing upright, place your non-curling hand on the wrist of the hand you will be curling with.
2. Use your opposite hand as resistance as you begin to curl your arm towards your body.

Substitutions / Variations:

Towel Curl | Towel Hammer Curl

1. With your back braced against a sturdy surface, place the midpoint of a towel in your foot and grab each end of the towel with each of your hands.
2. Begin with your palms up, elbows and upper arms firmly against your side, and begin curling the towel upwards while adding resistance with your foot.
3. Slowly return back to the starting position while adding some resistance with your foot once again.

Substitutions / Variations:

Elbow Curls | Sitting Leg Curls

1. Beginning in the pushup position, proceed to the bottom of the movement to where you have a 90-degree angle in your elbows,
2. and hold this position for the designated amount of time.

Substitutions / Variations:

Partial Pushup | Wide Grip Negative Pushup  

1. Starting in the pushup position, put one hand slightly out in front of your shoulder, and the other hand in the reverse position near your stomach.
2. This will create a staggered stance with your pushup and put a unique stress on your chest and is a great pushup variation.
3. Be sure to pay attention to any pain in your wrists and move your hands around slightly if you experience any pain.
4. From here, you will begin to initiate the pushup until you reach 90-degree’s and return back to the starting position to repeat.

Substitutions / Variations:

One Legged Pushup | Static Pushup | Partial Pushup

1. Begin with your hands slightly outside shoulder width apart which will help to create a greater emphasis on our chest during this movement.
2. As you begin the movement, you will use a slow count of 3-5 seconds on the descent until you reach a 90-degree angle at your elbows.
3. From here, you will press through your palms back up to the starting position.

Substitutions / Variations:

Staggered Pushup | Downward Dog Pushup | Reverse Grip Pushup