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Lower Body Circuit 3 | BridgeAthletic

Posted by BridgeAthletic on Aug 4, 2020 3:33:32 PM

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Today's #BridgeFit workout is a 10 minute lower body circuit.  

30 seconds Burpee

15 seconds (each side) Lateral Lunge - Moving

30 seconds Glute Bridge

15 seconds (each side) Split Squat Jump - Continuous


Exercise 1: Burpee

HubSpot Video


Cue 1: Standing, feet hip width. Back flat, chest up.

Cue 2: Butt back, sink hips, knees over ankles. Squat position. Place hands on floor.

Cue 3: Kick feet back, arms extended on floor, hands beneath shoulders. Push-up position.

Cue 4: Bring feet back to squat position.

Cue 5: Extend through knees, hips, swing arms to lift body. Repeat for prescribed reps.


Exercise 2: Lateral Lunge - Moving

HubSpot Video



Cue 1: Standing. Toes facing forward, feet hip width. Chest up, back flat.

Cue 2:  Step forward. Sink hips, front knee over front ankle. Chest up, back flat.

Cue 3: Lunge position. Rotate torso toward front knee. Front knee over front ankle.

Cue 4: Lunge position. Rotate torso back, facing forward. Chest up, back flat.

Exercise 3: Glute Bridge

HubSpot Video

Cue 1: Lie on back. Bend knees, feet on floor near butt. Butt, back, head, arms all on floor.

Cue 2: Elevate hips. Engage core. Shoulders, torso, thighs, knees all aligned.

Cue 3Hold for prescribed time.

Exercise 3: Split Squat Jump - Continuous

HubSpot Video

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.


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Topics: Coaching Tips, Training Tips