Supine Bridge Holds

Supine Bridge Holds

Hinge
Corrective
Level: 1
Target Action: isometric
Assistance
Kit: Body Weight
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Hinge The Hinge series owns the deadlift derivatives that form a cornerstone of an effective strength programme. Fundamental to the hinge progression is the ability to maintain a neutral spine position under duress. By developing strength in a stiffened trunk position we can have a tremendous impact on both lumbar spine injury prevention and performance of our ability to transfer force through the body in the Kinetic Chain. This lumbo-pelvic control is perhaps the single most important skill that you need to develop. Because of this it builds roots into every exercise category in the SSOS.
The Corrective Theme is the initial phase of a 4-part movement hierarchy. This Theme contains exercises which promote good movement quality first. Here we expose range of motion deficits & poor coordination that will derail progression & transfer of training. Exercises in the Corrective Theme stimulate reflexive stabilisation in optimal postures at priority joints with dynamic control that will scale to support more complex exercise variations.

PROGRESSION-REGRESSION LADDER

Supine Bridges
Supine Bridges
Hinge
Corrective
Level: 2
Good Morning
Good Morning
Hinge
Corrective
Level: 3
Hip Hinge
Hip Hinge
Hinge
Fundamentals
Level: 4
Romanian Deadlift
Romanian Deadlift
Hinge
Fundamentals
Level: 5
Romanian Deadlift (Snatch Grip)
Romanian Deadlift (Snatch Grip)
Hinge
Fundamentals
Level: 5
Romanian Deadlift with Band Resistance
Romanian Deadlift with Band Resistance
Hinge
Fundamentals
Level: 6
Romanian Deadlift in Sumo Stance with Band Resistance
Romanian Deadlift in Sumo Stance with Band Resistance
Hinge
Fundamentals
Level: 6
Romanian Deadlift (Snatch Grip) with Band Resistance
Romanian Deadlift (Snatch Grip) with Band Resistance
Hinge
Fundamentals
Level: 6
Nordic Hamstring Curls
Nordic Hamstring Curls
Hinge
Fundamentals
Level: 5
Nordic Isometrics Holds
Nordic Isometrics Holds
Hinge
Fundamentals
Level: 6
Nordic Hip Hinges
Nordic Hip Hinges
Hinge
Fundamentals
Level: 4
Floor Thrust
Floor Thrust
Hinge
Fundamentals
Level: 4
Hip Thrust Hold (BW) Against Bands
Hip Thrust Hold (BW) Against Bands
Hinge
Fundamentals
Level: 4