Back bridge in shoulder extension
Lumbar - External rotators - Glutes - Hamstrings - Lower trapezius - Posterior deltoid
- Sitting on the ground, place your hands on the floor with your fingers facing outwards.
- Raise your hips so that you are in a bridge position.
- Try to keep your back and thighs in a straight line and your legs bent at a 90° angle.
- This exercise activates the entire posterior chain and works shoulder mobility.
- An advanced version would be with your fingers facing backwards, instead of outwards.
Sessions
Posture Correction and Compensation
Beginner
Rotators ∙ Trapezius ∙ Shoulders ∙ Biceps ∙ Chest ∙ Lumbar
Pipo Forgotten Muscles
Intermediate
Buttocks ∙ Legs ∙ Forearms ∙ Abs ∙ Chest ∙ Obliques
Fastflex Mobility
Beginner
Legs ∙ Shoulders ∙ Quadriceps ∙ Forearms ∙ Chest ∙ Lumbar
Pear Compensación y Postura Lastrada
Intermediate
Biceps ∙ Rotators ∙ Trapezius ∙ Shoulders ∙ Dorsals ∙ Buttocks
You may also like
Shoulder rotation
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps
Single leg femoral bridge
Intermediate
Glutes ∙ Hamstrings
Support position with rotation on rings
Beginner
Triceps ∙ Biceps ∙ Abs ∙ ExternalRotators ∙ LowerChest
T push-ups
Intermediate
Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest ∙ UpperChest ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid
Shoulder shake
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ RearDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ LowerTrapezius ∙ SideDeltoid
Shoulder and scapula rotations
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius