FBI/Bridging Flashcards
Cat Stretch
Intermediate
Set Up: Kneeling in quadruped position, neutral spine, wrists
under shoulders, knees under hips
Exhale : Round spine, return to start position
Inhale : Extend spine, return to start position
Muscle Focus
Spinal Flexors
Spinal Extensors
Objectives
Spinal flexors control
Spinal extensors control
Lumbar spine stretch
Pelvic lumbar stabilization
Cues
- Focus flexion in lumbar spine
- Focus extension in thoracic spine
- Keep pelvic lumbar region stable during thoracic extension
- Maintain scapular stabilization throughout
Front Support
Intermediate
Set Up: Starting in plank position, arms straight and parallel,
wrists under shoulders, legs straight and parallel, feet
hip width apart (Front Support position)
Exhale : Bend one leg toward chest
Inhale : Straighten leg back, return to start position
Exhale : Bend other leg toward chest
Inhale : Straighten leg back, return to start position
Muscle Focus
Spinal Flexors
Spinal Extensors
Hip Flexors
Scapular Stabilizers
Objectives
Spinal flexors control
Trunk stabilization
Hip flexors control
Scapular stabilization
Cues
- Keep body in straight diagonal line
- Keep abdominals engaged to avoid sinking in lower back
- Focus on hip disassociation
Back Support
Intermediate
Set Up: Sitting, arms straight and parallel, hands placed on Mat behind pelvis, fingers facing feet, legs straight and parallel, feet plantarflexed, hip width apart
Exhale : Lift pelvis
Inhale : Lower pelvis without touching mat
Muscle Focus
Shoulder Extensors
Hip Extensors
Spinal Extensors
Objectives
Shoulder extensors strength
Trunk stabilization
Hip extensors strength
Trunk stabilization
Cues
• Create straight diagonal line when pelvis is lifted
• Hinge at hip joint when lifting and lowering pelvis
• Move trunk as one unit
• If there is discomfort in wrists, face fingers out to sides
or make fists
Shoulder Bridge Prep
Intermediate
Set Up :Starting in up phase of Pelvic Curl
Exhale : Lift one leg toward chest, plantarflexed foot
Inhale : Lower leg, touching mat with toes
Muscle Focus
Spinal Flexors
Spinal Extensors
Hip Extensor
Hip Flexors
Objectives
Pelvic Lumbar stabilization
Hip extensors strength
Hip flexors control
Hip dissassociation
Cues
- Keep hip adductors engaged
- Maintain 90 degree angle in knee of moving leg
- Maintain hip extension with supporting leg
- Keep pelvis lifted, level, and stable
- Keep arms pressing into Mat
Leg Pull Front
Intermediate
Set Up: Starting in Front Support Position, one leg lifted, slightly off Mat, foot plantarflexed
Exhale : Lift leg
Inhale : Lower leg
Muscle Focus
Spinal Flexors
Spinal Extensors
Hip Extensors
Scapular Stabilizers
Objectives
Pelvic lumbar stabilization
Hip extensors control
Scapular stabilization
Trunk stabilization
Cues
- Keep body in straight diagonal line
- Keep pelvis in neutral position or slight posterior tilt
- Maintain scapular stabilization
- Focus on hip disassociation when lifting and lowering leg
Leg Pull Back
Intermediate
Set Up: Starting in Back Support position
Exhale : Lift leg
Inhale : Lower leg
Muscle Focus
Hip Extensors
Hip Flexors
Shoulder Extensors
Spinal Extensors
Objectives
Hip extensors strength
Hip flexors control
Shoulder extensor strength
Trunk stabilization
Cues
- Keep spinal extensors engaged
- Keep head aligned with spine
- Focus on hip disassociation when lifting and lowering leg
- Keep body in straight diagonal line
Teaser Prep
Intermediate
Set Up: Sitting in balanced position, back flat, arms straight and reaching forward, in line with shoulders, parallel to Mat, legs lifted, knees bent, shins parallel to Mat
Exhale : Roll down
Inhale : Roll up, return to start position
Muscle Focus
Spinal Flexors
Spinal Extensors
Hip Flexors
Objectives
Spinal flexors strength
Spinal extensors control
Hip flexors control
Preparation for Teaser 1,2,3
Cues
- Engage spinal extensors to complete movement
- Articulate through spine when rolling down and up
- Initiate roll down and roll up with lumbar flexion
- Keep arms parallel to Mat
Shoulder Bridge
Intermediate
Set Up: Starting in up phase of Pelvic Curl, one leg
straight, foot plantarflexed, reaching toward ceiling
Exhale : Lower one leg (plantarflexed)
Inhale : Lift leg, dorsiflex foot
Muscle Focus
Spinal Flexors
Spinal Extensors
Hip Flexors
Hip Extensors
Objectives
Pelvic lumbar stabilization
Hip flexors control & stretch
Hip extensors control & stretch
Cues
- Stretch front of straight leg during lowering phase
- Stretch back of straight leg during lifting phase
- Maintain consistent height of pelvis
- Bias toward posterior tilt of pelvis
- Keep pelvis level
Teaser 1
Advanced
Set Up: Balance in V position, legs straight and together on
diagonal line, back flat, arms straight and overhead, shoulder width apart
Exhale :Roll down, lift arms overhead
Inhale : Roll up, return to start position
Muscle Focus
Spinal Flexors
Spinal Extensors
Hip Flexors
Objectives
Spinal flexors strength
Spinal extensors strength
Hip flexors strength
Cues
• Keep legs at consistent angle
• Articulate through spine when rolling down and up
• Keep arms at shoulder height prior to reaching overhead
following roll down and roll up
Scissors
Advanced
Set Up: Resting on shoulder girdle and upper arms, arms bent
and parallel (as close as possible), hands holding pelvis,
back arched, legs straight and together, feet
plantarflexed, reaching toward ceiling
Exhale : open legs to scissors position (2 pulses)
Inhale : Switch (2 pulses)
Muscle Focus
Hip Flexors
Hip Extensors
Spinal Flexors
Objectives
Hip flexors control & stretch
Hip extensors control & stretch
Pelvic lumbar stabilization
Cues
• Maintain pelvic stabilization
• Pass through the perpendicular position following each
repetition
• Create even V when legs are in Scissors position
Bicycle
Advanced
Set Up: Starting in Scissors position
Exhale : Move bent knee toward chest, straighten legs over face, simultaneously move opposite leg back to create Scissors position on opposite side
Inhale : Switch legs
Muscle Focus
Hip Flexors
Hip Extensors
Spinal Flexors
Objectives
Hip flexors control & stretch
Hip extensors control & stretch
Pelvic lumbar stabilization
Cues
- Maintain pelvic lumbar stabilization
- Create even V when legs are in Scissors position
- Avoid externally rotating hip when bending back knee
- Touch floor with foot of bent leg in both directions (as close as possible)
Teaser 2
Advanced
Set Up: Starting in Teaser 1 position
Inhale : Lower legs
Exhale : Lift legs
Muscle Focus
Spinal Flexors
Spinal Extensors
Hip Flexors
Objectives
Spinal flexors strength
Spinal extensors strength
Hip flexors strength
Cues
- Maintain stable trunk throughout
- Keep shoulders relaxed
- Keep movement of legs controlled
Teaser 3
Advanced
Set Up: Starting in Teaser 1 position
Exhale : Lower trunk & legs simultaneously, reach arms overhead
Inhale : Lift arms, trunk & legs, return to start position
Muscle Focus
Spinal Flexors
Spinal Extensors
Hip Flexors
Objectives
Spinal flexors strength
Spinal extensors strength
Hip flexors strength
Cues
• Lower legs to slightly above Mat
• Articulate through spine when rolling down and rolling up
• Keep arms at shoulder height prior to reaching overhead
following roll down and roll up
