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© 2025 Honcharuk Oleksandr

Mastery: Gymnastic Bridge — Stage 1 (Pelvic lift)

Stage goal: 10 Pelvic lift ➔ Transition to Stage 2
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Gymnastic Bridge — Stage 2 (Raising the pelvis with a step)

Stage goal: 10 Raising the pelvis with a step ➔ Transition to Stage 3
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Gymnastic Bridge — Stage 3 (Raising the pelvis on one leg)

Stage goal: 10 Raising the pelvis on one leg ➔ Transition to Stage 4
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Gymnastic Bridge — Stage 4 (A short bridge on the shoulders)

Stage goal: 10 A short bridge on the shoulders ➔ Transition to Stage 5
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Gymnastic Bridge — Stage 5 (Bridge from the wall)

Stage goal: 10 Bridge from the wall ➔ Transition to Stage 6
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Gymnastic Bridge — Stage 6 (Headrest bridge)

Stage goal: hands ➔ Transition to Stage 7
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Gymnastic Bridge — Stage 7 (Full Bridge (Negative))

Ultimate Goal: Full Element Mastery (Gymnastic Bridge)
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Progression Map: Gymnastic Bridge

  • Stage 1 ➔ 2 Transition standard
    10 Pelvic lift ➔ 1 Raising the pelvis with a step
  • Stage 2 ➔ 3 Transition standard
    10 Raising the pelvis with a step ➔ 1 Raising the pelvis on one leg
  • Stage 3 ➔ 4 Transition standard
    10 Raising the pelvis on one leg ➔ 1 A short bridge on the shoulders
  • Stage 4 ➔ 5 Transition standard
    10 A short bridge on the shoulders ➔ 1 Bridge from the wall
  • Stage 5 ➔ 6 Transition standard
    10 Bridge from the wall ➔ 1 Headrest bridge
  • Stage 6 ➔ 7 Transition standard
    hands ➔ 1 Full Bridge (Negative)
  • Stage 7 ➔ 8 Transition standard
    10 Full Bridge (Negative) ➔ 1 Full Bridge (Max volume)
  • 🏆 Final Full Element Mastery: Gymnastic Bridge
© 2025 Honcharuk Oleksandr
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