Band Bridge Series
Best when you need to wake the system up, reconnect the hips and spine, or get organized before training.
Post-session training guide
Build off the work from your session.
These templates are here to help you keep training the positions, control, and awareness we worked through together. You do not need to do every template. Pick one based on what your body needs today.
No perfect order required
Choose the template that matches what you need today.
These are not random workouts. They are structured BoxMatrix® tools. The goal is to keep building quality movement, not to rush through more work just to check a box.
Scap 5
Best when you want a simple shoulder/scap sequence that is easy to roll through without overcomplicating the session.
Scap Halo
Best when you want a more complete scapular and upper-body integration template using banded pulling patterns.
Important: tightness or soreness is different from pain. If you feel sharp pain, numbness, tingling, swelling, dizziness, instability, or symptoms that worsen while moving, stop and reach out to a qualified provider or MARR STRENGTH® staff before continuing.
Template 01
Band Bridge Series
Use this when you need a reset, a primer, or a simple way to reconnect the hips and spine before training.
This template is often the first place we start because it helps wake the system up and prepare the body for training. Think of it as foundational organization work rather than a “burnout” finisher.
What it is accomplishing
Hip-spine connection, nervous system activation, glute engagement, and foundational organization.
How to run it
Move through the list in order. One full pass is one cycle. Start with one cycle; add a second only if quality stays clean.
What to look for
No rushing, no driving only through the toes, no knees collapsing inward, and no losing control to get more range.
01 Wide Bridge Watch
Use it to start connecting the hips, glutes, and spine before the rest of the session.
Open video in a new tab02 Narrow Bridge Watch
Keep the same bridge intent, now with a narrower base and more control demand.
Open video in a new tab03 Knee To Chest Bridge Watch
Watch that the hips stay level while one side drives and the other side stabilizes.
Open video in a new tab04 Frog Bridge Watch
Use this to feel the glutes work while opening the hips without rushing the position.
Open video in a new tab05 Knee To Chest (Big Band) Watch
Let the band create tension while the hip moves under control.
Open video in a new tab06 Abduction (Big Band) Watch
Move the leg outward without rotating the pelvis or losing trunk position.
Open video in a new tab07 Adduction (Big Band) Watch
Bring the leg inward while keeping the pelvis and spine organized.
Open video in a new tabTemplate 02
Scap 5
Use this when you want a simple shoulder/scap sequence to reinforce control after your session.
Scap 5 keeps the work focused and easy to follow. The intent is not to smoke the shoulder. The intent is to train the shoulder blade, rib cage, and arm to work together with control.
What it is accomplishing
Shoulder organization, scapular control, banded shoulder prep, and upper-body awareness.
How to run it
Move through all five movements in order. One full pass is one cycle. Keep the band light enough that position stays clean.
What to look for
Avoid shrugging, rib flare, leaning away from the band, rushing reps, or using more resistance than you can control.
01 External Rotations Watch
Keep it light and controlled. The goal is shoulder control, not max resistance.
Open video in a new tab02 Band Pull Aparts (Supinated) Watch
Use the upper back without shrugging through the neck.
Open video in a new tab03 Lateral Resisted Bicep Curl Watch
Maintain posture while the band challenges you from the side.
Open video in a new tab04 Lateral Resisted Overhead Flexion Watch
Reach overhead without letting the ribs flare or shoulder dump forward.
Open video in a new tab05 Lateral Resisted 90 90 Watch
Own the 90/90 position. Move slower if the shoulder or trunk starts to compensate.
Open video in a new tabTemplate 03
Scap Halo
Use this when you want a fuller upper-chain template that connects the upper back, lats, shoulder blades, and trunk.
Scap Halo gives you a broader scapular sequence than Scap 5. It should still feel controlled and intentional. More movements does not mean faster reps.
What it is accomplishing
Scapular development, upper-back control, shoulder organization, and better integration through the shoulder complex.
How to run it
Follow the eight movements in order. One full pass is one cycle. Start with one clean cycle before adding more work.
What to look for
The shoulder blades should control the band. Avoid neck takeover, momentum, poor rib position, or collapsing in Tiger Walks.
01 Banded Row Watch
Start by finding clean pulling mechanics and upper-back control.
Open video in a new tab02 Banded T Watch
Keep the arms long and let the shoulder blades control the motion.
Open video in a new tab04 Banded Face Pull Watch
Pull with control and avoid using momentum to finish the rep.
Open video in a new tab05 Countermovement Lat Banded T Watch
Use the countermovement to organize tension, not to rush the rep.
Open video in a new tab06 Countermovement Lat Banded Y Watch
Keep the lats and shoulder blades connected as the arms move into the Y.
Open video in a new tab07 Countermovement Lat Banded Face Pull Watch
Maintain band tension and finish with clean scapular control.
Open video in a new tab08 Tiger Walks Watch
Finish with slow, full-body control. Do not let the shoulders collapse.
Open video in a new tab
Keep the work going
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