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Workout of the Week: Baseline Test #1

Posted by BridgeAthletic on Aug 23, 2017 5:05:00 AM

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New and want to try out the BridgeAthletic app experience for yourself? The Workout of the Week will now be available as an in-app experience!  For all our loyal followers, sign up here to join the team and receive the Workout of the Week on your mobile device.  Just give us the basics and we'll set you up on our workout team.  

Step 1: Fill out the form below.

Step 2: Download the BridgeTracker app on your mobile device.

Step 3: We will send you an invite to join the Weekly Workout team. Once you get this, finish your profile and you'll get our Workout of the Week each Friday!


This Week's Workout: Baseline Test #1

With a challenging month of workouts behind you, we've got a new setup for the Competition workouts. Compare your results to how you did 4 weeks ago to see the progress you're making and get ready for another 2 exercise Baseline Test next week! This will help set a baseline to target areas for development.



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If you like our Workout of the Week articles, check out our Personal Training program!  Get 3 fully personalized workouts each week to help you meet your fitness goals and make even more progress every month!

Warmup Set:

Jumping Jacks - 10 reps


Lying Thoracic Mobility - Squeeze - 10 each side x 2


1-Arm Kneeling MB Pushups - 7 each arm x 2


Hindu Squats - 15 reps x 2 

Main Set:

Wall Sit Intro - 15 secs


Pushups Intro - 8 reps


Wall Sit - 90 secs [Repeat x3 with 10 secs rest between]


Pushups - 30 secs (as many reps as possible) 

[Repeat x3 with 10 secs rest between]



Core Set:

[Repeat 4 times]


MB Standing Side Throw - 15 each side



As always, don't forget to get a good stretch in to speed recovery and reduce soreness after your workout!

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Topics: Workout of the Week