Challenge
Learn a bridge-and-reach on both sides
Whenyou choose a floor-reach skill
Practise a controlled hip lift and reaching turn.
- Window
- Within three weeks
- Mission steps
- Twice weekly: warm up wrists and shoulder extension (FL-G11).
- Feet down, hands behind: lift hips and lower three times.
- Plant one hand; lift hips and reach across and up, turning toward support. Lower slowly; switch sides.
- Finish
- One controlled lift, reaching turn and seated return per side.
- Adapt
- Keep lift low and reach at chest height; retain lift, turn and return.
Start tiny
Sit with feet down and hands behind you.
SafetyStop for pain or dizziness. No forced backbend; use nonslip ground.
Evidence grade CPractitioner method or editorial idea
Jarlo Ilano PT, DPT, GMB Fitness, Three-Point Bridge (2024). Read the source ↗ Jarlo Ilano PT, DPT, GMB Fitness, Wrist Strengthening Exercises. Read the source ↗ Documented methods; cues, starting dose and progression are editorial adaptations. No task-specific outcome guarantee.
Challenge: A bounded mission with a clear finish. It can combine practices over days or weeks.
