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Robby Taylor

Well like I said all I did was bridges with one arm and the opposite leg. Get comfortable with that, use the pinky of your free hand against the floor or a wall to spot the balance if you need to. Build up to at least 30 seconds per side. By the time I could do that without much trouble, I could do the stand to stand bridge.

You can also do bridge push ups, but you must do them in a specific way. You need to rely primarily on strength from your lower body, core, and posterior chain to propel your body upwards. First, Drive your knees forward, squeeze your glutes and hamstrings trying to keep your hips above your ankles. This will allow you to pull the weight of your upper body forward and keep it centered for the lift. Second, imagine there is a rope tied around your waist and someone in front of you is pulling you up by it. This represents how you need to activate your core, by pulling your upper body forward and up from the hips. Third, flex your quads in an attempt to straighten your knees. This is how you will actually stand up. It is a combination of these three forces that will allow you to do the stand to stand bridge. By being mindful of them in doing bridge push ups, it should help you train for stand to stand bridges. I also recommend touching the back of your shoulders to the ground for each rep, as this will give you a full ROM in your arms.

Lastly, you can try doing stand to stand bridges onto elevated surfaces, trying to go lower over time.