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EMOM 1 | BridgeAthletic

Posted by BridgeAthletic on Jun 30, 2020 12:12:26 PM

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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

Low Crawl - Fwd

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

Split Squat Jump - Alternating Continuous-1

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)

Low Crawl - Forward (Supine)

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

Pillar Bridge to Plank-3

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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Topics: Coaching Tips, Training Tips