The Seated Box Jump is a great exercise to teach hip speed and coordination.  Like the regular Box Jump, try to use a soft box, such as a gymnastics box, instead of a metal box. Initially, set the box up at knee height. You will also need a box or bench to sit on. Make sure seat allows for a  hip-knee angle just above 90 degrees to start with. As you improve over time, you can lower the height of the box or bench. 

Exercise 3: Seated Box Jump

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Once the athlete has learnt the correct mechanics of the box jump and how to land on a soft, low box, we like to introduce Star Jumps. The Star Jump is a low-level plyometric that can be used by all levels of athletes. Athlete's must focus on full hip extension. Extension allows athletes get as high as possible in the air, which facilitates a soft, controlled landing. Unline the box jump, where athletes were focusing on single reps the start up forces athletes to progress to continuous repetitions. Instead, the Star Jump emphasises height per jump and power endurance as a result of the sets being continuous reps. 

Exercise 2: Star Jump

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This week we are transitioning from our uni-lateral approach to the squat to introducing a bi-lateral approach to a jump progression. It is important to note that any well-rounded program should combine both bilateral exercises (split the resistance between two limbs) and unilateral exercises (stressing one limb) for maximum gains. I find this particular progression extremely useful, as learning proper jump mechanics and proficiency ensures maximum power-production and decreases the risk of injury and stress on your joints, especially as you move from body weight jumps to weighted jumps.

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The Single Leg Wall Sit is a natural progression from the regular Wall Sit and the fourth exercise of our Single Leg BW Squat Progression.

Exercise 4: Single Leg Wall Sit

 

Bridge Tip: Add this in to your single-leg progression once you have mastered the 1-Leg Box Squat.
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Introducing the The 1-Leg Box Squat. The 1-Leg Box Squat is a great assessment to check for hip and knee stability.

Exercise 3: 1-Leg Box Squat

Bridge Tip: For athletes that struggle with this, start with the box at mid-thigh height. As the athlete improves over time, lower the box height to increase difficulty.
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This week we are introducing our first unilateral exercise progression. A well-rounded program intended to maximize gains will combine both bilateral exercises (split the resistance between two limbs) and unilateral exercises (stressing one limb). The Single-Leg BW Squat progression is a great supplement to your lower-extremity strength exercises like the Back Squat and Front Squat

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Day 5: The Hex Bar Deadlift

Welcome to the final installation of the deadlift progression in the  BridgeAthletic Building Blocks series . Today we will take on the pinnacle of the Deadlift progression - the Hex Bar Deadlift.

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