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Workout of the Week: Dumbbell Progression

Posted by BridgeAthletic on May 10, 2017 6:00:00 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:

Grab a set of dumbbells and push through this grueling workout with short rests between sets and a 60-second rest between exercises. As you tire, be sure to keep up good form to get the most out of your workout and avoid injury.

 Workout of the Week


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If you like our Workout of the Week articles, check out our General Athletic training program!  Get 3 fully personalized workouts each week to help you meet your performance goals this year!

Warmup Set:

Jumping Jacks - 15 reps


Squat-Lunge Combo - 7 each


Rotational Pushups - 5 each side

Main Set:

[Complete all sets of one exercise, then continue to next exercise. Rest 60 seconds between exercises.]



DB Pushup -2- Row - 5 each side. Repeat 3 times.


Burpees - 10 reps. Repeat 3 times.


DB Front Squat - 10 reps. Repeat 3 times.



Star Jumps - 10 reps. Repeat 3 times.



Alternating DB Bent Over Row - 10 each side. Repeat 3 times.


Donkey Kicks - 8 reps. Repeat 3 times.


Core Set:

[Repeat 2 times, 10 second rest]


Side V-Ups - 15 each side. Repeat 2 times.



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