Express Your Back Flexibility
The Bridge, known as the ‘wheel pose’ in yoga, is one of the oldest documented expressions of flexibility. We deconstruct it into its component parts: shoulder, back, and hip mobility. After building up these capacities separately with accompanying strength work, we recombine them into a beautiful bridge. We’re confident this is the most comprehensive bridge program on the internet – so regardless of your level you’ll have all the tools you need to build your best bridge!
Express Your Back Flexibility
The Bridge, known as the ‘wheel pose’ in yoga, is one of the oldest documented expressions of flexibility. We deconstruct it into its component parts: shoulder, back, and hip mobility. After building up these capacities separately with accompanying strength work, we recombine them into a beautiful bridge. We’re confident this is the most comprehensive bridge program on the internet – so regardless of your level you’ll have all the tools you need to build your best bridge!
How You’ll Build Your Best Bridge
Our bridge online program isn’t some gimmicky one-size-fits-all 30 day routine or a simple follow-along YouTube video. It’s the definitive compendium containing decades of accrued knowledge from a variety of disciplines and firsthand experience coaching hundreds of students. From this experience, we understand that adults come into flexibility training with a variety of training backgrounds, physical capabilities, and genetic predispositions. So our program comes with with 6 training blocks containing 18 six-week phases to help you address your unique limitations to achieving the bridge. Through a series of benchmarks, we’ll find your particular limiting factors and train the program template designed to break through plateaus.
So whether you’ve never seriously stretched before or you’re a yogi seeking a more expressive arch, Bridge by M3 will meet you where YOU are at.
Don’t take our word for it, here are the results of dedicated bridge training under the Modern Methods of Mobility:
What You Get
Access the Bridge online program in our Members Area. Unlike other online programs, which often end up being just a few YouTube videos or a DIY Excel Spreadsheet – with M3 you get desktop and mobile optimized online programs with video tutorials, lectures and written reference material. And for ease of access at the gym, you can download interactive PDFs of the training templates which link to the online exercise library videos.
Arch into a Beautiful Bridge
Our Unique Approach to the Bridge
The bridge is a tricky shape. For some the bridge is naturally accessible with little dedicated training, we assume if you’re considering this program you are not one of those lucky few. For the rest of us, we’ve found distilling the bridge into it’s component ranges to build them up separately and then coordinating them together thereafter to be the most reliable path to achieving the position.
Achieving the bridge hold itself is also a foundational movement within many disciplines. It can be expanded into expressions of back flexibility including walkovers, handsprings, and dancing which require additional strength and coordination. We’ve included conditioning exercises to build these athletic qualities for whichever direction you wish to take your bridge.
Shoulder Overhead Flexibility
Achieving an open shoulder position lessens the stress on your wrists when stacking your upper body in the bridge position. It also enables further contraction of your thoracic spine, distributing the forces more comfortably across your whole spine.
Spinal Extension
Controlled, segmented arching is key to a comfortable, strong, and enduring bridge hold. Even those with impressive back flexibility will benefit from our methods in active spinal articulation.
Hip Extension
A hidden fix to the lowback pressure common in bridging, improving hip extension can both improve your arch and make the bridge more comfortable!
Bridge Conditioning
Through a variety of scaling bridge variations, we build strength in the wrists, arms, and posterior chain. This approach works well for strength-biased athletes in achieving their first full bridge. But it also the missing link for flexible individuals looking to learn dance and acrobatic movements that utilize a back arch.
What Makes M3 Different?
The M3 System avoids the dogma of other training methods by taking bigger picture view of flexibility development and reconciling all the conflicting information about correct flexibility training. It focuses on finding what works for the person doing the training versus having a one size fits all approach. We believe strongly that anybody can develop exceptional flexibility with the right combination of correct methods and consistent training.
You can learn more about the philosophy and nuances of the Modern Methods of Mobility here:
FAQ
Absolutely! The more advanced blocks of this program help further improve the arch of your bridge, address the pinching sensations you may feel, and build strength and endurance needed to transfer the bridge to dance and acrobatics.
Not at all! Our Bridge program has no prerequisites. Through our self assessment tools, progressive programming, and component-focused approach to obtaining the bridge, your training routine will be accessible to your current ability level and reliably improve your range of motion.
There are a variety of levels within our programs assigned by the results of the program self assessments. We recommend that you train the level you can perform without pain, which might change depending on the state of your body. While everyone’s physical state is unique, hopefully over time you level-up through our programs and your pain becomes more manageable. If any particular exercise causes pain, you are always welcome to modify the program by training an earlier progression or skipping it entirely.
Yes, we discuss how to include the M3 Programs into your current training routine. We discuss a variety of ways to accommodate busy schedules, avoiding overtraining, and keep you from compromising your other fitness goals to incorporate our programming.
Our programs do make use of light dumbbells, dowels, exercise bands, and other equipment that is generally found in most gyms. Open floorspace, slick floor/sliders, and soft ground/mats are also needed. If you are training at home there are suggested modifications for exercises that use weightlifting equipment.
Nope, these programs are for anyone looking to become more mobile! All exercises in our programs are scalable to individual capabilities.
Arch Back into the Bridge
Display the combined flexibility of your shoulders, torso and hips in an active position.
€232Add to cart