We hope you share this workout of the week with all your athletes. This a great complement to any training session. Be sure to focus on maintaining a high paced workout. I'd recommend 5 seconds of rest in between sets and 1 minute of rest in between each block (Ie: Lower, Upper, Core).
Day 2: Monster Walk Level 1
Welcome to day 2 of the Building Blocks progression powered by BridgeAthletic. Today we will be introducing Monster Walks-Level 1.
Now that you have worked on your flexibility and posture with the Frog Squat, we add external resistane with an ankle band or resistance band. There are a few different placements of the band, but we are going to use the ankle placement for this progression.
Welcome to Volume two of the Building Blocks Progression powered by BridgeAthletic. Over the next four weeks we will cover a few more of the most important exercise progressions and topics for athletic development. Join us this week as we delve into the importance of the Deadlift.
Day 4: The Assisted Hammer-Grip Pullup
How are you and your team progressing towards the pullup? Today's exercise the Assisted Hammer-Grip Pullup is not only great prep for the pullup, but also an amazing test pullup preparedness.
Using a hammer grip or neutral grip focuses on different musculature in the pull movement, which helps in the all-round development and progression of the pullup.
Day 3: The Lawn-Mower pull
Welcome to day 3 of the combo pullup progression. Today we are introducing the Lawn-Mower Pull!
The Lawn Mower Pull is the first unliateral movement in the Pullup progression. Unilateral exercises use one side of the body, such as one arm or one leg. They help to eliminate strength imbalances between extremities in the same movement pattern.
Day 2: Decline Lat Pulldowns
Welcome to day 2 of the Building Blocks progression powered by BridgeAthletic. The second exercise in this progression is the Decline Lat Pulldown.
Before beginning, note the difference between this exercise and a regular Lat Pulldown. This version requires you to lean back at a 45-degree angle instead of sitting upright. This puts more focus on the lats, especially lower lats, and midsection while easing the pressure that the regular Lat Pulldown places on the shoulder capsule.