Day 12 keeps the bridge block and swaps its partner. Two blocks, 3 sets, 30 seconds of rest: 20 bridges plus a 20-count hold, then 10 upward downward dogs.
Knee rolls have closed the last three recovery days; today the dogs take that slot, and the difference is passive against active. A knee roll releases, a dog demands. Moving between hips-high with straight limbs and hips-low with an open chest asks your shoulders, hamstrings, calves and spine to travel through real range under your own bodyweight, and doing it after the bridge block means the hips get extended under load first and mobilised second. The bridge numbers themselves have not moved since Day 3, which makes today a quiet audit - identical reps, identical count, nine days of training in between.
Bridge to full extension every time and hold the top without letting the hips sag as the count runs down. Keep the arms flat and passive at your sides rather than pushing yourself up with them. In the downward position, lengthen through the spine and let the heels travel toward the floor; in the upward position, keep the elbows soft, the shoulders down and the neck long rather than cranked back.
Nine days apart, the same numbers - the interesting part is how differently they read.
Make it Harder: The rest day is not the place for it - move through each dog slowly enough to feel every position and let the bridge hold run long instead.
Make it Easier: Take the dogs with the knees bent throughout and keep the bridge block as written.
