---
title: Nick's Collegiate Championship Series - Performance Exercises
description: In this episode, Nick Folker brings you three exercises that will have you performing at optimal levels during your championship phase.
image: https://blog.bridgeathletic.com/hs-fs/file-1246783224-jpg/blog-files/championship1-150x150.jpg
---

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 March 07, 2014 By Nick Folker

# Nick's Collegiate Championship Series - Performance Exercises

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[![collegiate championship swimmer](https://blog.bridgeathletic.com/hs-fs/file-1246783224-jpg/blog-files/championship1-150x150.jpg?width=118&height=118&name=championship1-150x150.jpg "collegiate championship swimmer")](https://blog.bridgeathletic.com/hs-fs/file-1246783224-jpg/blog-files/championship1-150x150.jpg)

Throughout the collegiate championship series, we will highlight some key training elements that can help you perform at your best. In this episode, I have chosen to highlight three exercises. The first is the Superman Level 2 - a great scapula, shoulder and back maintenance exercise and one that also prepares you for explosive movements such as today's Incline 3-Way Clap Pushup. This is a great to add during your championship phase. The Seated Hamstring on Hamstring is the final exercise. It is a very useful recovery exercise to use post-travel and post-competition. See you back here next week, Bridge fans.

<iframe src="https://player.vimeo.com/video/88488986" width="450" height="281" frameborder="0" allowfullscreen></iframe>

Check out the [next episode of the series](https://blog.bridgeathletic.com/nicks-video-series-the-collegiate-championships-part-ii), as Nick Folker will bring you additional performance exercises.

#### 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.

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