Day 8 opens the second week on your back. Ten bridges followed by a 10-count hold, five rounds, one set; 2 minutes rest; sets by Level. The hold on the card has no name because it needs none - it is the top of the bridge, kept there.
The bridge is drawn lying face up with the knees bent, feet flat and the arms extended overhead along the floor: push through the heels, lift the hips until the body makes a straight line, knees to shoulders, then lower with control. It is glutes and hamstrings first, lower back and core second. The hold takes the top position and keeps it for 10 counts - hips high, glutes squeezed, arms still overhead - so each round ends with the muscles that just moved you now holding you. Fifty bridges and 50 counts at the top per set is a lot of glute work for two exercises that never ask you to stand.
Lift by squeezing the glutes, not by arching the lower back; the ribs stay down and the line stays straight. Keep the arms flat on the floor overhead - they are there to stop you pushing with your hands. In the hold, if the hips begin to sag, squeeze harder rather than settling for the lower height, and keep the knees pointing forward rather than falling out.
Ten lifts and a long squeeze at the top - the glutes get the second week's first word.
Make it Harder: Move the feet a step further away so the bridge is longer and the hamstrings carry more of it.
Make it Easier: Rest the hips down for a breath between every bridge instead of flowing straight into the next.
