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For more information, please refer to your manual.
Description: The Bridge to Plow is a result of threading, pivoting and shoulder activation, all from your 1.0 manual. It is the reverse of Plow to Bridge. However, knowing its counterpart is not necessary when teaching this move. The direction of the movement is challenging, as it requires a strong shoulder activation to change the positioning of the body when coming into the plow position. Even though this move is similar to Plow to Bridge, we do not break into two parts, as the quick dropping of the hips is necessary to create a powerful rotation.
Movement Pathway: The movement pathway of the Bridge to Plow creates rotation in a down to backwards pathway.
Front Orientation: How you use this move is up to you. Just be sure to examine it from all angles and don’t just do it on your good side. Find the natural rotation. In your manual we execute this move parallel to front, so you can see the mechanics.
Step-by-Step:
- Begin on your toes in a hip bridge, parallel to front.
- Place your front shin on the floor with one foot threading behind the other. Knees will be pointed away from each other.
- Shift your weight to your front activated shoulder, pressing the hips forward and up.
- Simultaneously sweep your opposite arm over your head like a rainbow.
- Do not place your palm down on the floor, but continue sweeping it towards your legs.
- Your other arm will thread under your body (not shown).
- As your arm passes in front of your face, you are going to drive your connected shoulder, knee, and shin into the floor to press your hips up.
- Start to fold your body, tuck your chin to your chest, pivot on your bottom shoulder, and let your weight transfer backward until you roll into your plow.