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Workout of the Week: Med Ball Full Body

Posted by BridgeAthletic on May 24, 2017 5:30:00 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 med ball and perform these full body movements to build muscle coordination, strength, and power.

 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:

Up & Out Jacks - 20 reps



Lying Thoracic Mobility - Squeeze - 10 each side



3-Legged Downward Dog - 5 each side

Main Set:

[Complete 3 sets of each pair of exercises, rest for 30 seconds, then move to the next set]


Set 1


1-Arm MB Pushup - 5 each side


MB Chest Pass - 30 secs

 Repeat above set x 3 then 30 sec rest before moving to Set 2.


Set 2


MB Thruster - 12 reps



Burpees - 15 reps


  Repeat above set x 3 then 30 sec rest before moving to Set 3.


Set 3


1-Leg MB SLDL - 7 each side


Power Stepups - 20 secs

 Repeat above set x 3 then 30 sec rest before moving to Core Set.

Core Set:

[Repeat 2 times, 10 second rest]


MB Rope Climb - 20 secs



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