Doing this series at home

Any tips on doing this series at home without stall bars? Got the the ball assisted bridge part and got stumped!

Hi Justin,

Good question.

For the inverted cat you can use a bench, box, edge of a couch or bed. To replace the stall bar you can have a partner spot to press your hands down or a deck railing or holding a weight in your hands (5-10lbs)

For the elevated bridge variations, you can elevate your feet on a bench, box, table, stairs, couch, countertop, mantle etc. basically any elevated surface will do (just make sure it doesn't move  )

Awesome thanks for the response. Super helpful!

On ‎4‎/‎2‎/‎2017 at 9:43 AM, Justin Konikow said:

Any tips on doing this series at home without stall bars? Got the the ball assisted bridge part and got stumped!

Get hard surface, e.g. a box, or a bench, etc. that is about 1-2 feet tall. Put a cushion on top of it.

Now get a dowel or bar and add weights to it. Rest your upper back on the hard surface, raise your arms and then move the weight behind your back to mimic the inverted cat position.

I've attached a picture to illustrate what I'm trying to say. The only difference here is that you want to move your pelvis as low as possible while still maintaining your upper back on the elevated surface. Make sure your shoulders can support the weight. (I use about 20 lbs for this stretch but even 10lbs is okay if your shoulders are still quite tight.)

6 hours ago, John Kiggundu said:

Get hard surface, e.g. a box, or a bench, etc. that is about 1-2 feet tall. Put a cushion on top of it.

Now get a dowel or bar and add weights to it. Rest your upper back on the hard surface, raise your arms and then move the weight behind your back to mimic the inverted cat position.

I've attached a picture to illustrate what I'm trying to say. The only difference here is that you want to move your pelvis as low as possible while still maintaining your upper back on the elevated surface. Make sure your shoulders can support the weight. (I use about 20 lbs for this stretch but even 10lbs is okay if your shoulders are still quite tight.)

This is a good drill whether performed in the series or not. Be sure to keep the ribs down; very easy to let them come up when you have an external weight in your hands, and that's embarrassing when Coach and Alessandro call you out on it (or so I've heard)