Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.

Core Knowledge


Pillar Bridge - Front Time

Starting Position

  • Lying on your stomach with your forearms on the ground under your chest


  • Push off of your elbows, supporting your weight on your forearms and
  • Hold a static position for the prescribed length of time
  • Push your neck and sternum as far up and away from your forearms as possible
  • Hold your position for the prescribed amount of time


Coaching Keys

  • Keep your tummy tight and your head in line with your spine
  • There should be a straight line between your ear and your ankle, with no sagging or bending

You Should Feel It

  • In your trunk and shoulders

Tags: Prehab, Pillar strength, Stability, Shoulder, Abs, Torso