CGX: Max Program Day 8: Playing with different foot positions in bridges!

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.

This workout is done PHA style. For more information on PHA, see Day 1’s post.

This was another very enjoyable total body workout. With the longer intervals it is designed to be higher rep but I also felt the PHA factor made it easier to lift heavier. And since this is the last strength workout I am doing for an entire week (vacation), I wanted it to be a good one. And it was! The title hints at the bridge variations you do. I noticed a difference in each variation. The muscles are engaged differently. The normal stance is definitely the easiest!

This workout is done interval style. The exercises are done for 75 seconds followed by 25 second rests. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a progress bar along the bottom of the screen, counting down the workout time as a percentage.

Day 8 is 40:08 minutes (this time does not include the optional 9:18 minute warm up or 2:59 minute intro, also optional) with a 3 minute stretch. Equipment: dumbbells, barbell chair/bench, and fitness mat. You are also using a glute band and light dumbbells for the warm up. Caroline is using 4kg/8.8 pound dumbbells for the warm up. For the actual workout Caroline is using a barbell at 58kg/128 pounds. She also uses one 30kg/66 pound, 15kg/33 pound, 10kg/22 pound, 7.5kg/16.5 pound and 5kg/11 pound dumbbells. The weights listed below are what I used.

1. Sumo deadlift squat (stand with legs wide and toes slightly turned out, hold one heavy DB by bar with both hands, torso is hinged forward deadlift style) (one 65# DB)
2. Diamond press (tricep press, arms are kept close to sides and DBs are pressed together above chest, push DBs to ceiling) (20# DBs)
3. Repeat 1 & 2 two more times
4. Staggered RDL (single leg deadlift, hold one DB in same side hand as working leg, other knee rests on bench or chair seat) (one 37.5# DB)
5. Repeat #4 on other leg
6. Rear delt row (sit in chair with torso hinged forward over thighs, row DBs out to side, leading with elbows, elbows are bent at 90 degrees at top of row) (15# DBs)
7. Repeat #4-6 two more times
8. Narrow stance bridge (lay on mat, knees bent and feet flat on mat close to glutes, legs/feet are close together, barbell or heavy DB rests on hips, raise and lower hips in bridge) (barbell @ 96#)
9. Upright row
10. Regular stance bridge (same as #8 but feet/legs are wider) (barbell @ 96#)
11. Repeat #9
12. Wider stance bridge (same as #10 but legs/feet are open even wider) (barbell@ 96#)
13. Repeat #9

Finisher:

1. Deadstop bridges (wider stance) for 45 seconds (legs wide, glute rest on mat before thrusting hips up with power) (barbell @ 96#)
2. (no rest) Rep it out for 30 seconds (bridges to a fast pace) (barbell @ 96#)