Workout of the Week: Set a Baseline for the New Year

Posted by BridgeAthletic on Jan 4, 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: New Year Baseline Test

With a challenging month of workouts and holidays behind you, we've got a new setup for the Competition to start the new year. 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 for the new year to target areas for development.

Competition_Circuit2_May18.jpg

 

Video Playlist

If you like our Workout of the Week articles, check out our newly launched General Athletic 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