Welcome to the fourth week of #BuildingBlocks powered by BridgeAthletic. This pullup progression utlizes a combination of body weight, machine, bilateral and unilateral exercises to help you achieve your goal of performing a pullup.
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Be sure to be focus on your warmup. The Jumping Jacks will help prime your body for the rest of the workout.
For Round 2, combine Bear Crawl, Tuck Jumps, Supine Row and Continuous Jacknives.
Have a great workout and even better weekend!
Day 4: The Assisted Chinup
Welcome to the fourth installation of the Building Blocks progression created by Nick Folker and powered by BridgeAthletic. Think you're ready for the pullup? Check out the Assisted Chinup and keep progressing!
The Assisted Chinup progresses the body weight pull from a horizontal pull to a vertical pull. This naturally increases the difficulty of the movement. To aid in the progression, we have added the resisted band to assist the athlete with the vertical pull. Using a chinup grip decreases the difficulty of the movement, aiding in the progression and allowing the athlete to perform more reps and hence improve vertical pull strength.
Day 3: The Supine Row
It's day 3 of the Building Blocks progression created by Nick Folker and powered by BridgeAthletic. Today we will highlight the Supine Row.
The Supine Row, or Inverted Row as it is often referred to, adds a body weight pulling movement to the progression. The athlete should have greater mastery of the Supine Row after performing the isometric version of this. Progressing to repetitions is a combination of the scapula mobility and stability “learnt” from the Band Bent-Over Neck Pull and strength gained from the Supine Row Hold.
Day 2: The Supine Row Hold
Welcome to day 2 of the Building Blocks progression powered by BridgeAthletic. Today we will be introducing the Supine Row Hold.
The Supine Row Hold is an isometric exercise that is a great follow-up to the Band Bent-Over Neck Pull. After working on thoracic extension and focusing on correct scapular tracking, the Supine Row Hold introduces the static hold to the progression.
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Welcome to the third week of #BuildingBlocks powered by BridgeAthletic. This week we will be working through the Body Weight Pullup Progression created by Nick Folker. The pullup is one of the cornerstones of any strength program. It is very important that an athlete can pull their own body weight. There is no doubt the pullup is difficult, but its difficulty should be no reason for athletes to give up on learning good form. Our pullup progressions is intended to help your athletes conquer the challenge of the pullup.
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