Foam Roller Bridge Series | Static Hold, Marching, and Overhead Core Progressions
0This isn’t just your average glute bridge—it’s a full-body control challenge designed to meet you where you are postpartum, perimenopause, or beyond.
This Foam Roller Bridge Series layers four progressions to target glutes, hamstrings, and core while challenging pelvic floor coordination and pressure control.
Here’s the breakdown:
1️⃣ Static Bridge Hold – Build tension and alignment with breath
2️⃣ Bridge with March – Add single-leg load for cross-body coordination
3️⃣ Static Bridge with Overhead Raise/Lower – Anti-extension + upper/lower body connection
4️⃣ Static Overhead Hold + Leg March – Total body integration for max control
💥 Why it works:
Targets deep core + glutes while managing pressure
Scales beautifully for postpartum recovery and perimenopause strength rebuild
Pairs strength with breath and alignment—no crunches required
✅ Pro tip: Don’t rush. Focus on staying stacked (ribs over pelvis) and keeping pressure even through the roller. This isn’t just about strength—it’s about awareness and control.
Use this sequence to reconnect with your body, challenge stability, and prep for impact-based movement down the line.
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