I think that the R.C. is good, expecially the Hindu Squats. I've gained a lot of endurance with them and I hope they built lean mass in the legs 'cause It's the only direct exercise I practice with the Hindu Jumpers (80/20 format, 70/30 next step). I've found Dive-Bomber Pushups are better than Hindus (I use them at the end of the set, followed by regulars). About the Bridge: It is not so dangerous if you start slowly, it took me two weeks to perform it without hands, now I can hold it for almost 4'. Can have only 1 One Leg Squat, 3 Handstand Pushups and 4 Pullups, I have to play a lot with them...
Reverse Pushups are more challeging than what I thought! I've left weighs training since I stared Matt's exercises