October 15, 2015 By Nick Folker

Building Blocks: The Plate Building Block Day 3

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The Plate Overhead Walking Lunge

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Tips:

Start standing with feet hip-width apart holding the plate with both hands. With a slight bend in your knees, hinge at the hips to as close to vertical as possible. Try to keep your back flat like an ironing board. Extend your arms holding the plate just below your knees. Keeping your back flat, pull the plate to your belly button with your elbows close to your rib cage, squeezing your shoulder blades at the top of the movement. Slowly return the plate to the start positing of the pull. Repeat for prescribed reps.

More Building Blocks:

Check out more from our building Blocks Series.

Download our e-book to receive an in-depth look at our full August Building Blocks!

Day 1: SB Raise + Plate Shoulder Extension
Day 2: Plate Overhead Walking Lunge

Summary:

Thanks for joining us on the first stage of the BW Pullup progression. Follow us on Facebook at https://www.facebook.com/BridgeAthletic, Twitter at https://twitter.com/BridgeAthletic 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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About the Author

Nick Folker

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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