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Foundationbeginner
BoneFit Bridge
The cornerstone BoneFit bridge: engage your deep core and posterior chain to lift the spine as one strong unit, building the extensors that protect your vertebrae.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 1–2
- Reps
- 8–10
- Intensity
- Hold 3–5 s at top
- Rest
- 30–60 s
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Written exercise guide
BoneFit Bridge
Set up
- On your back, arms alongside body, palms up, knees bent, feet flat hip-distance apart.
- Do the Head & Shoulder Press first to set the upper back.
Movement cues
- Engage your abdominals and press into the triangles of your feet.
- Raise the back as one unit off the floor — lift only as high as you can without cramping or pain.
- Lower with control, segment by segment.
Avoid this
- Lifting so high the low back hyper-arches
- Pushing into the neck
Safety
LIFT ONLY AS HIGH AS YOU CAN WITHOUT CRAMPING OR PAIN. This is extension, never flexion.