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Workout of the Week: Challenging Progression

Posted by BridgeAthletic on May 3, 2017 7:00:00 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 WoW:

This week's progressive workout can be punishing. Go through all sets of one exercise before progressing to the next. If 6 sets of each isn't enough for you, challenge yourself with 8 sets of each exercise.

Progressive Workout

 

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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 - 15 reps

 

Reverse Lunge Overhead Stretch - 5 each

 

Goblet Squats - 8 reps

Main Set:

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

 

Burpees - As many as possible for 20 secs, rest for 10 secs. Repeat 6-8 times.

 

Pushups - As many as possible for 20 secs, rest for 10 secs. Repeat 6-8 times.

 

Side V-Ups - As many as possible for 10 secs each side, rest for 10 secs. Repeat 3-4 times.

 

MB Throwdowns - As many as possible for 20 secs, rest for 10 secs. Repeat 6-8 times.

 

Star Jumps - As many as possible for 20 secs, rest for 10 secs. Repeat 6-8 times.

 

Core Set:

[Repeat 2 times, 10 second rest]

 

Front Bridge Up Downs - 7 each

 

 

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