Convict Conditioning - Paul Wade

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Performance
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This exercise will require a basketball or soccer ball to monitor your form. Sit down on the
floor, placing the ball on the ground right behind you. Lay back so that you are lying down with
only your shoulders and the soles of your feet on the floor. The feet should be shoulder width
apart or a little closer, and the ball should be supporting the small of your back. If you find this
position uncomfortable, lay a folded towel or cushion over the ball before you begin. Place the
hands alongside the head, with the palms flat on the floor and your fingers pointing towards your
toes. Now press through the hands, pushing your shoulders and head off the floor so that only the
soles of your feet, the ball, and your palms are supporting your bodyweight. This is the start position
(fig. 91). From here, push the hips as high as you can, extending the arms and legs and lifting
the back up until it is well clear of the ball. Keep going until your back is fully arched. This is the
finish position (fig, 92). Pause for a moment at the top, before lowering yourself slowly to the start
position. After starting the set, only descend until the small of your back lightly touches the balldon't
rest your bodyweight on it. Repeat, breathing as normally as possible.
Exerci se X-Ray
This movement constitutes the top half of the range of Step 6, the full bridge. By the time you
can perform this motion for the reps listed under the progression standard, your spinal muscles
will be powerful and lithe enough to start including the more difficult lower half of the bridging
movement.
Training Goals
• Beginner standard:
• Intermediate standard:
• Progression standard:
1 set of 8
2 sets of 15
2 sets of 20
Perfecting Your
echnique
As with most bridging movements, if you have trouble performing the reps as described, start
shallow and build up your range of motion over time.