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Building Blocks: The Plate Building Block Day 3

Posted by Nick Folker on Oct 15, 2015 7:50:29 AM

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The Plate Overhead Walking Lunge



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.

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Check out more from our building Blocks Series.

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


Thanks for joining us on the first stage of the BW Pullup progression. Follow us on Facebook at, Twitter at 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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Topics: Performance Trends