--- title: "Building Blocks: The MB Building Block Day 2" description: BridgeAthletic launches there Building Blocks Campaign which focuses on providing a progressive look at building better athletes. image: https://blog.bridgeathletic.com/hubfs/53_-_One-Arm_Med-Ball_Pushups.a3.jpg --- [![BridgeAthletic Blog](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1317417595.png?width=150&height=50&name=file-1317417595.png "BridgeAthletic Blog")](https://blog.bridgeathletic.com) - [BridgeAthletic.com→](https://bridgeathletic.com/) ![](https://blog.bridgeathletic.com/hubfs/53_-_One-Arm_Med-Ball_Pushups.a3.jpg) October 20, 2015 By Nick Folker # Building Blocks: The MB Building Block Day 2 Share: - - - This is a great progression from a regular pushup and is applicable to almost all training environments. Adding unilateral and instability components to the pushup movement emphasizes shoulder and core stability more than a regular pushup does. Note - this is a progression from the regular pushup, so do not attempt this without having mastered the pushup (and at least the kneeling version of this exercise). **MB 1 Arm Pushup:** Start kneeling and place the MB under one hand, with the other hand placed below your shoulder on the ground. Once the MB is stable, press up off the floor, raising your knees, into a pushup position. In this position, perform the same movement as you would for a regular pushup. With the MB under one hand, move slowly to aclimate yourself to the instability of the ball. Perform the prescribed reps for one arm then switch the MB to the other hand and repeat for prescribed reps.  ![step_1](https://blog.bridgeathletic.com/hubfs/53_-_One-Arm_Med-Ball_Pushups.a3.jpg "step_1")![668.Still002](https://blog.bridgeathletic.com/hubfs/53_-_One-Arm_Med-Ball_Pushups.a4.jpg "668.Still002")![869_-_MB_Squat-Front_Raise.Still004_cropped-1](https://blog.bridgeathletic.com/hubfs/53_-_One-Arm_Med-Ball_Pushups.a2.jpg "869_-_MB_Squat-Front_Raise.Still004_cropped-1")   **More Building Blocks:** Check out more from our building Blocks Series [Day 1: MB Squat-Front Raise](https://blog.bridgeathletic.com/barbell-squat-variations-1-0) [**Download our e-book**](https://bridgeathletic-1.hs-sites.com/buildingblocks)to receive an in-depth look at our full August Building Blocks! ### **Summary:** Thanks for joining us on the first stage of the BW Pullup progression. Follow us on Facebook at [https://www.facebook.com/BridgeAthletic](https://www.facebook.com/BridgeAthletic), Twitter at [https://twitter.com/BridgeAthletic](https://twitter.com/BridgeAthletic) or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.   Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team.    Be sure to check back tomorrow for more Building Blocks! [![New Call-to-action](https://no-cache.hubspot.com/cta/default/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69) #### About the Author [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) ![](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1250764216.jpg?width=75&name=file-1250764216.jpg) Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. ### Related Posts [![](https://blog.bridgeathletic.com/hubfs/athlete-plays-ice-hockey-in-an-arena-2026-01-07-05-48-05-utc%20(1).jpg)](https://blog.bridgeathletic.com/nhl-testing-without-test-day) June 30, 2026 #### [How NHL Teams Are Tracking Performance...](https://blog.bridgeathletic.com/nhl-testing-without-test-day) The new NHL CBA removes mandatory fitness testing during training camp and the regular season. For... [Read More](https://blog.bridgeathletic.com/nhl-testing-without-test-day) [![](https://blog.bridgeathletic.com/hubfs/issa-strength-and-conditioning-coach-bench-press.jpeg)](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) March 1, 2023 #### [The Best Bench Press Variation You’re...](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) *This post is part of our Coaches Corner series with Taylor Rimmer. Taylor is NSCA-CPT, StrongFirst...* [Read More](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) [![](https://blog.bridgeathletic.com/hubfs/AdobeStock_168424497-1.jpeg)](https://blog.bridgeathletic.com/does-powerlifting-health) August 5, 2019 #### [Does Powerlifting Harm Heart Health?](https://blog.bridgeathletic.com/does-powerlifting-health) A recent study has discovered that a 12-week supervised strength training program (SSTP) may result... [Read More](https://blog.bridgeathletic.com/does-powerlifting-health) ## Subscribe to our blog Bunch of awesome content ![Bridge Logo-Black-1200px](https://blog.bridgeathletic.com/hubfs/Bridge%20Logo-Black-1200px.svg) - - - - © 2026 BridgeAthletic [Bridge Blog](https://blog.bridgeathletic.com/) [Explore BridgeAthletic ➞](https://www.bridgeathletic.com) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Nick Folker", "url" : "https://blog.bridgeathletic.com/author/nick-folker" }, "datePublished" : "2015-10-21T04:34:54.000Z", "headline" : "Building Blocks: The MB Building Block Day 2", "image" : [ "https://blog.bridgeathletic.com/hubfs/53_-_One-Arm_Med-Ball_Pushups.a3.jpg" ], "mainEntityOfPage" : { "@id" : "https://blog.bridgeathletic.com/mb-building-block", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://blog.bridgeathletic.com/hubfs/Bridge%20Logo%20Black%20%5B1200%5D.png" }, "name" : "BridgeAthletic" } } ```