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Building Blocks: The Metabolic Series Day 2

Posted by Nick Folker on Nov 10, 2015 8:46:02 PM

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Burpee Box Jumps

Starting out use a box that is knee-height. As you improve at this exercise you can increase the box height. Start standing with feet shoulder-width apart. Perform a burpee without the pushup. Bend down to place your hands on the ground. Jump your feet back to end in a pushup position. As your feet touch, bring them back in one movement towards your hands. From this position stand up, then jump on to the box. As you get more familiar with the exercise, work on jumping from the crouched position on to the box. Focus on controlling the jump from the crouched positio to the box, especially as you tire. Step down from the box and repeat for prescribed reps or time.

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Day 1: Base Rotations


Thanks for joining us on the first stage of the BW Pullup progression. Follow us on Facebook at, Twitter at 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!
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Topics: Performance Trends