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BoneFit Bridge — Arms Overhead
A progression of the BoneFit bridge with the arms stretched overhead, adding a thoracic-opening challenge for stubborn upper-back rounding.
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Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 2
- Reps
- 8–10
- Intensity
- Hold 3–5 s
- Rest
- 45–60 s
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Set up
- 1On your back, knees bent, feet flat; stretch arms overhead resting near the floor.
Do this
- Engage abdominals and press the feet down
- Raise the back as one unit
- Keep arms long and relaxed overhead
Avoid this
- Letting ribs flare as arms reach overhead
- Over-arching
Safety
Only progress here once Bridge V1 is pain-free and controlled.