Stronglifts 5x5 question

[polarmystery]

Hey guys,

I am doing the 5x5 program but noticed that the prone bridge exercise (3x30s) is too easy now. I don't have any ruck sack to add weight or anything like that and I couldn't find out any other methods of modification. All the other exercises I'm still progressing nicely and I can find difficulty in it except for the prone bridges. You guys know what to do in this case? Cheers

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Last exercise on workout B for reference.

 

[Lamont Burns]

I'd go longer. 30 seconds seems low.

 

[SociallyChallenged]

If you want to stay along the lines of an isometric stabilization, you might wanna try L-sits. It's pretty damn hard to hold them for 30 seconds, especially as you're starting out, but it's great for overall core control. I feel like that would be an acceptable substitute for the prone bridges, if you're up for it.

 

[mchammer187]

I think on the SL site it said you could

make a pile of weights

5x2.5 lbs and use your arms to move them

IE start with a stack of 5x2.5 in front of your left arm

use your right arm to move them one by one to transfer the stack to in front of your right arm

and then use your left arm to stack them back

you can move to 5 and 10 lbs eventually but after that than you pretty much cant increase weight since the next biggest increment is 25 lbs usually


I second L sits though

you can do them on the dip bars or parallelets or even hanging from a pullup bar which I find even more challenging

after that there is progression to the floor and than L-sit walks which take an insane amount of core strength

 

[Pantlegz]

I'd go longer. 30 seconds seems low.

30 seconds is low, untrained I was able to hit 3x30 sec. at my peak 3x60 sec was pretty easy and I was considering pushing it to 90sec. I just got back in the gym and 3x60 wasn't hard at all, personally I'm going to push for 3x120 sec over all then move on the L-sits and/or add weight to my prone bridges.

 

[polarmystery]

Alright I'll give the L-sits a shot. I started doing the 5x5 because I felt like my legs were severely lacking (I just did 5x215 squattingyesterday pretty comfortably) and I wanted a refresher routine as I hurt my arm a few months back. Thanks for the suggestions guys!