Breathing - Tower Version

Rectus Abdominis, Internal Oblique, External Oblique

• Tuck the pelvis and articulate the spine up and down.

• Work with the spinal stabilizers to create stability through the trunk, especially when in bridge and when pressing the bar.

• Control the ribcage placement.

Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group

• Work with the spinal flexors to create stability through the trunk, especially when in bridge and when pressing the bar.

• Create lumbo-pelvic stabilization and work with hip extensors to keep the pelvis from drooping and the back from arching in the bridge.

  
  

Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris

• Press the hips to the ceiling in a bridge.

• Create lumbo-pelvic stabilization and work with spinal stabilizers to keep the pelvis from drooping and the back from arching in the bridge.

Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii

• Coordinate with the scapular depressors and scapular adductors (retractors) to press the bar down toward the thighs.

• Resist as the bar reaches back up.

Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor

• Pull the shoulder blades down away from the ears.

• Coordinate with the shoulder extensors and scapular adductors for shoulder and scapular stabilization.

Serratus Anterior, Pectoralis Minor, Pectoralis Major

• Pull the shoulder blades toward the midline so the shoulders don't round forward.

• Coordinate with the scapular depressors and shoulder extensors to press the bar down toward the thighs.

  
  

• Knee flexors work with the hip extensors to keep the heels and sitz bones pulling toward one another.

• Hip flexors receive a stretch when in the bridge.

• Dorsiflexors keep the feet flexed so the heels can press into the floor.