Day 4: The Assisted Chinup

Welcome to the fourth installation of the Building Blocks progression created by Nick Folker and powered by BridgeAthletic. Think you're ready for the pullup? Check out the Assisted Chinup and keep progressing!

The Assisted Chinup progresses the body weight pull from a horizontal pull to a vertical pull. This naturally increases the difficulty of the movement. To aid in the progression, we have added the resisted band to assist the athlete with the vertical pull. Using a chinup grip decreases the difficulty of the movement, aiding in the progression and allowing the athlete to perform more reps and hence improve vertical pull strength.

Day 3: The Supine Row 

It's day 3 of the Building Blocks progression created by Nick Folker and powered by BridgeAthletic. Today we will highlight the Supine Row.

The Supine Row, or Inverted Row as it is often referred to, adds a body weight pulling movement to the progression. The athlete should have greater mastery of the Supine Row after performing the isometric version of this. Progressing to repetitions is a combination of the scapula mobility and stability “learnt” from the Band Bent-Over Neck Pull and strength gained from the Supine Row Hold. 

Day 2: The Supine Row Hold

Welcome to day 2 of the Building Blocks progression powered by BridgeAthletic. Today we will be introducing the Supine Row Hold. 

The Supine Row Hold is an isometric exercise that is a great follow-up to the Band Bent-Over Neck Pull. After working on thoracic extension and focusing on correct scapular tracking, the Supine Row Hold introduces the static hold to the progression.

Welcome to the third week of #BuildingBlocks powered by BridgeAthletic. This week we will be working through the Body Weight Pullup Progression created by Nick Folker. The pullup is one of the cornerstones of any strength program. It is very important that an athlete can pull their own body weight. There is no doubt the pullup is difficult, but its difficulty should be no reason for athletes to give up on learning good form. Our pullup progressions is intended to help your athletes conquer the challenge of the pullup. 

Day 4: The MB Squat

Now that you have mastered the BW Squat, it is time to add an external load using a medball. The MB Squat is a safe loading progression given the multitude of MB weight ranges available. As with any new external load or movement, focus on keeping the movement controlled and not rushing through it as you adjust to the new stimulus.  Make sure you and your athletes master the previous day before proceeding!

Day 2: The Body Weight Squat

Welcome to day 2 of the Building Blocks progression powered by BridgeAthletic. Today we would like to share the second exercise of the squat progression, the body weight squat. Check out the instructional video below and keep progressing!

Day 4: The Tempo Pushup (3/0/1)

Welcome to day 4 of the Building Blocks progression powered by BridgeAthletic. Here's the fourth exercise of the progression. Today's exercise is a fun alteration of the pushup that tests even the best athletes. Make sure you and your athletes master the previous day before proceeding!