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Building Blocks: The Plate Building Block Day 5

Posted by Nick Folker on Oct 16, 2015 8:11:04 PM

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Plate Sky Crunch


Start with holding a plate in each hand using only your fingertips. To pick up the plates, bend down using your knees to get the plates. Do not hinge at the hips with straight legs. With plates in hand, squeeze your shoulder blades down, not back, keeping your traps down as well. Walk around slowly holding the plates up for the prescribed time. As you get tired, be careful of shrugging your shoulders up towards your ears.

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Day 1: SB Raise + Plate Shoulder Extension
Day 2: Plate Overhead Walking Lunge
Day 3: Plate Bent-Over Row


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