---
title: EMOM 1 | BridgeAthletic
description: An EMOM block brought to you by BridgeAthletic in collaboration with EXOS.
image: https://blog.bridgeathletic.com/hubfs/Exercise%20Circuits%20%20(15).png
---

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 June 30, 2020 By BridgeAthletic

# EMOM 1 | BridgeAthletic

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Today's #BridgeFit workout is an Every Minute on the Minute block. Complete as this circuit for 10 minutes.  

Use our new block types to program this block for your athletes in our library. 

 

**Exercise 1:Low Crawl - Forward**

<iframe data-hsv-src="https://play.hubspotvideo.com/v/414934/id/31500318954" referrerpolicy="origin" sandbox="allow-forms allow-scripts allow-same-origin allow-popups" allow="autoplay; fullscreen;" style="position: absolute !important; width: 100% !important; height: 100% !important; left: 0; top: 0; border: 0 none; pointer-events: initial" title="HubSpot Video" loading="lazy" data-hsv-id="31500318954" data-hsv-style="" data-hsv-width="1280" data-hsv-height="720" data-hsv-autoplay="false" data-hsv-loop="false" data-hsv-muted="false" data-hsv-hidden-controls="false"></iframe>

**Cue 1:** Table-top position. Hands under shoulders, knees below hips. Back flat, core tight.

**Cue 2:** Lift knees from floor. Take one step forward with one foot and hand. Core tight.

**Cue 3:** Step forward with opposite foot and hand.

**Cue 4:** Maintain a stable core while moving forward.

**Cue 5:** Continue stepping forward for prescribed time.

**Exercise 2: Split Squat Jump - Continuous**

<iframe data-hsv-src="https://play.hubspotvideo.com/v/414934/id/31500319003" referrerpolicy="origin" sandbox="allow-forms allow-scripts allow-same-origin allow-popups" allow="autoplay; fullscreen;" style="position: absolute !important; width: 100% !important; height: 100% !important; left: 0; top: 0; border: 0 none; pointer-events: initial" title="HubSpot Video" loading="lazy" data-hsv-id="31500319003" data-hsv-style="" data-hsv-width="1280" data-hsv-height="720" data-hsv-autoplay="false" data-hsv-loop="false" data-hsv-muted="false" data-hsv-hidden-controls="false"></iframe>

**Cue 1:**Stand. Feet at hip width. Chest up, back flat.

**Cue 2:** Step backward. Sink hips. Front knee over ankle, back knee toward floor. Chest up. Eyes forward.

**Cue 3:** Extend hips, knees, ankles. Elevate body from floor. Switch leg position while elevated.

**Cue 4:** Absorb weight in lunge position.

**Exercise 3: Low Crawl - Forward (Supine)**

<iframe data-hsv-src="https://play.hubspotvideo.com/v/414934/id/31500318963" referrerpolicy="origin" sandbox="allow-forms allow-scripts allow-same-origin allow-popups" allow="autoplay; fullscreen;" style="position: absolute !important; width: 100% !important; height: 100% !important; left: 0; top: 0; border: 0 none; pointer-events: initial" title="HubSpot Video" loading="lazy" data-hsv-id="31500318963" data-hsv-style="" data-hsv-width="1280" data-hsv-height="720" data-hsv-autoplay="false" data-hsv-loop="false" data-hsv-muted="false" data-hsv-hidden-controls="false"></iframe>

**Cue 1:** Table-top position. Hands under shoulders, knees below hips. Back flat, core tight.

**Cue 2**: Lift knees from floor. Take one step backward with one foot and hand. Core tight.

**Cue 3**: Step backward with opposite foot and hand.

**Cue 4:** Maintain a stable core while moving backward.

**Cue 5:** Continue stepping forward for prescribed time.

**Exercise 4: Pillar Bridge to Plank**

<iframe data-hsv-src="https://play.hubspotvideo.com/v/414934/id/31500316343" referrerpolicy="origin" sandbox="allow-forms allow-scripts allow-same-origin allow-popups" allow="autoplay; fullscreen;" style="position: absolute !important; width: 100% !important; height: 100% !important; left: 0; top: 0; border: 0 none; pointer-events: initial" title="HubSpot Video" loading="lazy" data-hsv-id="31500316343" data-hsv-style="" data-hsv-width="1280" data-hsv-height="720" data-hsv-autoplay="false" data-hsv-loop="false" data-hsv-muted="false" data-hsv-hidden-controls="false"></iframe>

**Cue 1:** Elbows under shoulders, on floor. Legs extended, toes on floor. Hands and forearms on floor.

**Cue 2:** Transition one hand below shoulder. Other elbow on floor. Core tight, head neutral.

**Cue 3:** Transition other hand below shoulder. Lift body to push-up position. Repeat for prescribed reps.

 

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#### About the Author

[BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic)

![](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1246672403.png?width=75&name=file-1246672403.png)

At Bridge, we are all athletes and coaches first. As athletes, our team has experienced everything from riding the pine on JV, to winning NCAA championships, to competing in the Olympic Games. As coaches, we have helped countless athletes reach their full potential, winning everything from age group section championships to Olympic Gold Medals.

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