Convict Conditioning - Paul Wade

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Performance
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Stand up straight with your feet approximately shoulder width apart. The space behind you
should be clear of objects for at least the distance of your height. This is the start position. Place
your hands on your hips and begin pushing your pelvis forwards (fig. 101). When your pelvis is as
far front as it will go, begin bending your knees as you simultaneously arch your spine backwards.
Tilt your head back and look behind you as you go. This must all form one smooth movement.
Continue this arching motion until you can see the ground a few feet behind you. As soon as you
see the floor, take your hands off your hips and pass them back over your shoulders, beyond your
head (fig. 102). This moving posture requires considerable flexibility, but you will find that the
forwards shift of your hips combined with the bend in the knees prevents you from falling backwards.
Extend your arms as you keep the movement going, until your palms are resting on the
floor. This is the finish position, the full bridge hold (fig. 103). From here, bend the arms and legs
until your back is on the floor. Now stand up into the start position again to begin your second
repetition. Breath normally throughout the set.
Exercise X-Ray
This movement is the hardest bridging technique so far. It comprises the "eccentric" or negative
phase of the Master Step, stand-to-stand bridges.
Training Goals
• Beginner standard:
• Intermediate standard:
• Progression standard:
1 set of 1
2 sets of 3
2 sets of 6
Perfecting Your Technique
At first, you will probably fall backwards over the last third of the movement, landing on the
palms if you are lucky. This is unacceptable-you must continue practicing until you can gently
place your palms on the floor. One trick that can help is reaching back onto stairs . Reach back
onto lower steps each time you train until you are placing your palms on the ground.