calisthenics workout program for beginners How to do a Table Bridge

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The table bridge is one of the first bridge progressions people attempt in progressive calisthenics and for good reason. It places more stress on the posterior chain, especialy in the upper back compared to the lying bridge where the back is done on the floor.
It's also a great way to loosen up the shoulders and improve the muscle activation in the hips.

Try this workout:

3 sets of table top bridges with a smooth motion and a pause at the top of each one for 8-10 reps.
Finish with holding the top position while breathing as natural as possible for 20-30 seconds.

Listen to your body and work on keeping your whole posterior chain as tense as possible without straining any small muscles like those in your lower back or shoulders.

calisthenics workout program for beginners How to do a Table Bridge
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