Neck and Bridge Progression

Mat Manual companion guide to "Bridging Without Wrecking Your Neck." Print it. The article teaches why catch bridges onto the head and how the progression works. This book gives you every stage, set, test, drill round, and tracker to build a neck that escapes pins and survives training for years.

Name: ______________________________ Gym: ______________________________ Coach: ______________________________ Start date: ______________ Neck history screened: ☐ Clinician clearance (if needed): ☐

SAFETY — READ BEFORE ANY NECK WORK ☐ Neck pain that is sharp, radiating into an arm or hand, or paired with numbness, tingling, weakness, or dizziness STOPS all neck loading today. Do not test it with one more set. ☐ Any history of neck injury, disc trouble, or neck surgery means a clinician clears bridging before Stage 2. No exceptions for toughness. ☐ Never twist the head sharply while it is loaded. In the bridge you rock forward and back. You do not wrench side to side under body weight. ☐ Every neck submission in training is catch-and-release: slow on, position held before pressure, instant release on any tap, verbal tap counts, tap in drilling as freely as in live rounds. ☐ Control before submission, always. Neck work progresses conservatively or it does not progress.

Part 1: Screening — The Five-Minute Neck Check

Do this before your first session of the plan, then repeat Part 21's weekly check every week of the plan.

Screening result: ☐ Clear for Stage 1 ☐ Isometrics only ☐ Clinician first Date: ____________ Initials: ________