Self-Defense Workout: Bridge - part of the women's fitness video series by GeoBeats. We are gonna take a look at the Shoulder Bridge. It is great for fitness, and for self-defense, as well, and in Jiu-Jitsu we refer to it as the Upa escape often. It is a great way to get someone off of you. If someone is on top, obviously, and many altercations will end up on the ground, whether you want them to end up there or not. You can trip, or your assailant can also try to take you to the ground for whatever reason. So right now, Nicole is on her back. It is a dangerous position for her to be in if she does not know what she is doing. So here I am. I am sitting on top in what is called the Mount. Gravity and leverage are in my favor right now. My strikes are gonna be very effective from here. And her defense and offense is limited. So, from here, what she wants to do is control my arm to break my posture down, so I cannot strike her effectively. Now, she is gonna reach behind my back with her other arm, grabbing my shirt. She is gonna block my leg, here, so I cannot put my arm or my leg up to stop her from turning me. Now she is gonna bridge on her shoulder and take me over to the side. Go. Big bridge, and now I am on my back. Right away, she brings her posture up. From that position, she can effectively strike me with hammer fists, which are great for self-defense, and eventually, escape the position. Again. So if you are doing this technique on your own, you see Nicole can just bridge to one side. Go bridge. Good. And to the other side. Good. If you can go up on your toes, you are working your calves very effectively, your lower back, your core very effectively, your arms, your shoulders, really your entire body, your neck, as well. So again, to one side, and the other side. Good. You can hold a medicine ball, which is great to add some resistance to the exercise and it is a great way to escape in a self-defense situation. So the bridge, or the Upa Escape, for self-defense and for fitness.