# Bridge

## Workout

- 3 × 10-20 Cat-Cow
- 1 × 10-20 Glute Bridge
- 2 × 10-20 Glute Bridge (Single-Leg)
- 1 × 0 Glute Kickback
- 2 × 10-20 Donkey Kick - Resistance Band
- 1 × 0 Downward dog glute kicks
- 2 × 60-90s Low Lunge with Reach
- 2 × 30-60 Low lunge with foot bind
- 2 × 60-120s Couch Stretch
- 1 × 15-20 Shoulder Roll
- 1 × 15-20 Shoulder Dislocate
- 1 × 15-20 Scapular Shrug
- 1 × 15-20 Supine arm raise with hand sliding 
- 2 × 30-60s Child's Pose Lat Stretch
- 1 × 30-60s Puppy Pose
- 1 × 30-60s Dynamic Butchers  Block
- 4 × 10 Thoracic Rotation
- 1 × 60-120s Passive Back bend over support
- 4 × 30-45 Thoracic Extension - Foam Roll
- 1 × 10-20 Bridge Pose
- 1 × 30-60s Camel Pose (Ustrasana)
- 1 × 2-5min Feet Elevated bridge 
- 1 × 30-60s Arch Body Rock
- 1 × 30-60s Child's Pose

## Warm up


## HIP FLEXOR


## Shoulder Stretch


## Upper back mobility


## Preliminary Backbends


## Bridges  progressions


## Cool down