Here is a quick summary of the 6 “Core Movements”
Today we are going to focus on the fifth of “The Big Six Movements”:
This is meant to be a supplement to Convict Conditioning as it is imperative to understand the correct implementation of each movement and the history behind them.
As a bonus, you can download the portable Convict Conditioning Wall Chart Bundle (zip file).
Why You Should do Bridges – A Note From The Book: by Coach Paul Wade
The following are excerpts from the book.
Combat Ready Your Spine
“If I had to name the most important strength-building exercise in the world, it would bet the bridge. Nothing else even comes close.”
“In essence, bridging will do away with back pain, make you healthier; stronger, quicker, more agile, and increase your stamina. You should be bridging.!”
“Bridging exercises are not widely practiced in the West. Perhaps this really is because our culture values appearance over ability, because in other parts of the world the bridge is highly esteemed as one of the greatest exercise techniques known-in the East, it is regarded as the “king” of exercises.”
“The bridging series will grant you an incredible combination of strength paired with flexibility. If this was all the bridge offered you, it would be well worthwhile including it in your routine. But completing the bridge series will give you more-more than practically any other exercise on earth. Much, much more. It fixes old back injuries and prevents new ones, like slipped discs; it tones the stomach, deltoids, legs and arms; it expands the chest and loosens the shoulders; it renders the entire body agile and coordinated; it improves balance and promotes healthy digestion.”
The Spine and Athletic Qualities
If you are one of these guys who has a barbell set at home for fitness and strength, you would do well to sell it and buy a cushioned mat to train your spine on instead.
I realize that this suggestion seems so far from the current bodybuilding-style culture of strength and fitness that it seems almost funny. But I’m not joking.
The spine is the equivalent of the universal joint on a motor car. Every piece of pressure generated by movement goes through it-from little motions of the head and neck, to very powerful forces such as those generated in a heavy football tackle.
If your spine is weak, you can suffer all kinds of trauma from these actions-anything from an excruciating “slipped disc” to a compression fracture. You might even break your back.
The more athletic movements you make, the more risk to your spine. The stronger your spinal muscles are, the more punishment your spine can take and bounce back smiling.
Apart from preventing sports injuries, the spinal muscles also play a fundamentally positive role in strength and athleticism.
- The spinal muscles are incredibly strong, and are involved in practically every major motion, from throwing and twisting to bending over and lifting.
- Without good, robust spinal muscles, strength cannot exist. It’s impossible to use the limbs-whether curling, squatting, pressing or pulling-without using the spinal muscles.
- These muscles are used more than any other voluntary muscles.
The stronger your spinal muscles, the better you will be at practically any athletic motion you can name.
Now, onto the ten steps.
Feel free to read about these movements, but remember-you are advised not to actually attempt these exercises until you can do Step 6 of both the squatting and leg raises.
Step 6 Leg Raise and Step 6 Squatting Series (must complete prior to starting bridge series)
Download the Convict Conditioning Wall Chart Bundle (zip file)
Previous Convict Conditioning Cheat Sheets can be found here:
- Pull Ups
- Leg Raises
Series Progression Chart Convict Conditioning – Bridge Series
Training Programs: (for the Busy “Convict”)
Best of luck, and once again, if you are reading this in jail, please let me know in the comments section below so I can contact my inside connections and send you updates!
View all posts in this series
- The 6 Workouts You Should Do in Prison: Convict Conditioning – Day 1 Pushups - August 20, 2012
- Prison Day 2: Convict Conditioning – Squats Cheat Sheet - August 26, 2012
- Prison Day 3: Convict Conditioning – Pull-Up Cheat Sheet - September 14, 2012
- Prison Day 4: Convict Conditioning, Leg Raises and How to get a Six Pack From Hell! - September 7, 2013
- Prison Day 5: Convict Conditioning – The Bridge (Bulletproof Your Spine) - October 1, 2014
- Prison Day 6: Convict Conditioning: Handstand Pushups – Healthy and Powerful Shoulders - October 20, 2014