15 minute AMRAP
The Suspended Bridge
Core under fatigue · Midline Tension · intensity 3 of 5
The workout
As many rounds as possible in 15 minutes of:
- 15 Superman Raises
- 15 Glute Bridges
- 30 Butt Kicks
Overview
The Suspended Bridge is 15 superman raises, 15 glute bridges, and 30 butt kicks. The glute bridges and the superman raises trade the glutes and the upper back. 30 butt kicks is the long piece, and it keeps the legs in the work, so the glutes do not get a rest before the next round.
Muscles worked
Full body
Glutes
Upper back
Superman Raises
Energy systems
These are overlapping contributions. This workout is not assigned to one energy system.
- Glycolytic: Moderate
- Oxidative: Moderate
- Neuromuscular: Moderate
Training effect
Immediate demand
15 minutes, intensity 3 of 5. Today the limiter is 30 butt kicks.
Intended stimulus
The style is built so a trunk position has to survive the moving reps. On this workout that is 15 superman raises, 15 glute bridges, and 30 butt kicks.
Repeated practice
Repeat the same workout and compare the score. What can change over weeks is how long that pace lasts. One time through does not produce that change.
Body-composition context
Body weight changes with the rest of how you eat and train. This workout is one piece of work on one day.
Expected feel
30 butt kicks is where the round gets hard. The other movements still have to be finished after it.
Pacing
A masterclass in posterior chain endurance. Squeeze the erectors, glutes, and hamstrings relentlessly.
30 butt kicks is where the round gets long. That set is where a planned break belongs. If that set falls apart, shorten the superman raises on the next round rather than rushing it.
The movements
Superman Raises
Aggressively squeeze the glutes before lifting the chest to protect the lower back from hyperextension.
What not to do. Throwing the chest up and letting it drop straight back down.
Glute Bridges
Keep your toes slightly elevated off the floor to force the drive exclusively through your heels and hamstrings.
What not to do. Driving through the toes rather than the heels, which brings the quads in.
Butt Kicks
Lean slightly forward from the ankles (not the waist) to maintain an aggressive, forward-driving posture even while stationary.
What not to do. Kicking the heels out behind rather than straight up to the glutes.
Why these movements
The glute bridges and the superman raises trade the glutes and the upper back. 30 butt kicks is the long piece, and it keeps the legs in the work, so the glutes do not get a rest before the next round.
Scaling
Keep a brace or a hollow position in every round. Drop the moving reps before you drop the position that makes the trunk work.
Superman Raises
- Shorter range. Lift only as high as you can hold the position without arching the back.
- Both legs. Drive through both feet instead of one.
Glute Bridges
- Shorter range. Lift only as high as you can hold the position without arching the back.
- Both legs. Drive through both feet instead of one.
Butt Kicks
- Low impact. Keep one foot down throughout — march the pattern instead of running it.
- Slower cadence. Same movement, fewer beats per minute. Cadence is the dial, not the shape.
Mistakes and who it is for
- Opening the superman raises at a sprint makes the butt kicks the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Spending the first minutes hard leaves the later rounds as a different, slower workout.
Suited to someone who wants 15 minutes through Superman Raises, Glute Bridges, Butt Kicks.
Scoring and progression
Work through the movements in the order listed, then start the next round. Your score is the number of complete rounds plus any reps of the round you were partway through when the clock hit zero — written as rounds plus reps, so seven full rounds and twelve reps is7+12.
Progression is repeating this workout and comparing that score. The page does not promise a change from one time through.
Related workouts
- The Steady Rower
Same upper back and glutes, longer clock
- Dorsal Barricade
Same upper back and glutes, longer clock
- Posterior Vanguard
Same upper back, longer clock
Track every round. Sync with friends when you want to.
The Suspended Bridge is a 15-minute clock with rounds and splits for you. Share a rally link when other people join, and the leaderboard updates as they log rounds.