---
title: RFT 1 | BridgeAthletic
description: A RFT block brought to you by BridgeAthletic in collaboration with EXOS.
image: https://s3.amazonaws.com/bridge-tracker-image/organization_logos/Bridge-Athletic_058_Optimized.jpg
---

[![BridgeAthletic Blog](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1317417595.png?width=150&height=50&name=file-1317417595.png "BridgeAthletic Blog")](https://blog.bridgeathletic.com)

- [BridgeAthletic.com→](https://bridgeathletic.com/)

![](https://s3.amazonaws.com/bridge-tracker-image/organization_logos/Bridge-Athletic_058_Optimized.jpg)

 June 23, 2020 By BridgeAthletic

# RFT 1 | BridgeAthletic

Share:

- <https://www.linkedin.com/company/bridgeathletic>
- <https://www.facebook.com/BridgeAthletic>
- <https://www.instagram.com/bridgeathletic/>

 

Today's #BridgeFit workout is a Round For Time block. Build this block into training for your athletes in the Bridge library. 

Complete as this round of exercises as fast as possible for 10 rounds. 

**Exercise 1:Reverse Lunge - Alternating**

<iframe data-hsv-src="https://play.hubspotvideo.com/v/414934/id/31196802130" referrerpolicy="origin" sandbox="allow-forms allow-scripts allow-same-origin allow-popups" allow="autoplay; fullscreen;" style="position: absolute !important; width: 100% !important; height: 100% !important; left: 0; top: 0; border: 0 none; pointer-events: initial" title="HubSpot Video" loading="lazy" data-hsv-id="31196802130" data-hsv-style="" data-hsv-width="1280" data-hsv-height="720" data-hsv-autoplay="false" data-hsv-loop="false" data-hsv-muted="false" data-hsv-hidden-controls="false"></iframe>

**Cue 1:** Standing. Toes facing forward, feet hip width. Chest up, back flat.

**Cue 2:** Step backward. Sink hips, front knee over front ankle. Chest up, back flat..

**Cue 3:**Front knee over front ankle. Hips knee height. Body and back knee lowered toward floor.

**Cue 4:** Push off back foot. Continue to drive with lead foot to start position. Repeat alternating legs.

**Exercise 2: Push Up**

<iframe data-hsv-src="https://play.hubspotvideo.com/v/414934/id/31197346011" referrerpolicy="origin" sandbox="allow-forms allow-scripts allow-same-origin allow-popups" allow="autoplay; fullscreen;" style="position: absolute !important; width: 100% !important; height: 100% !important; left: 0; top: 0; border: 0 none; pointer-events: initial" title="HubSpot Video" loading="lazy" data-hsv-id="31197346011" data-hsv-style="" data-hsv-width="1280" data-hsv-height="720" data-hsv-autoplay="false" data-hsv-loop="false" data-hsv-muted="false" data-hsv-hidden-controls="false"></iframe>

**Cue 1:** Hands on floor, below shoulders, arms extended. Legs extended, toes on floor.

**Cue 2:** Bend at elbows, chest towards ground. Back flat, head neutral.

**Cue 3:** Chest to ground. Arms bent at 90 degree angle. Back flat.

**Cue 4:** Push torso to starting position. Back flat, head neutral. Repeat for prescribed reps.

**Cue 5:** Push torso. Lift opposite arm, rotate torso. Grounded arm, chest, extended arm all aligned.

**Exercise 3: Squat Jump Continuous**

<iframe data-hsv-src="https://play.hubspotvideo.com/v/414934/id/31197234356" referrerpolicy="origin" sandbox="allow-forms allow-scripts allow-same-origin allow-popups" allow="autoplay; fullscreen;" style="position: absolute !important; width: 100% !important; height: 100% !important; left: 0; top: 0; border: 0 none; pointer-events: initial" title="HubSpot Video" loading="lazy" data-hsv-id="31197234356" data-hsv-style="" data-hsv-width="1280" data-hsv-height="720" data-hsv-autoplay="false" data-hsv-loop="false" data-hsv-muted="false" data-hsv-hidden-controls="false"></iframe>

**Cue 1:** Standing. Feet hip width. Chest up, back flat.

**Cue 2**: Quarter squat. Extend hips, swing arms, drive through heels to lift body.

**Cue 3**: Land softly with your hips back and down. Quickly repeat for prescribed reps.

 

To stay on top of the latest research and trends sign up for our newsletter, the PowerUp,  delivered directly to your inbox. 

[![https://blog.bridgeathletic.com/sign-up-for-the-powerup](https://no-cache.hubspot.com/cta/default/414934/b432b048-bd03-4aab-b270-4560a271f5ac.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/b432b048-bd03-4aab-b270-4560a271f5ac)

#### About the Author

[BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic)

![](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1246672403.png?width=75&name=file-1246672403.png)

At Bridge, we are all athletes and coaches first. As athletes, our team has experienced everything from riding the pine on JV, to winning NCAA championships, to competing in the Olympic Games. As coaches, we have helped countless athletes reach their full potential, winning everything from age group section championships to Olympic Gold Medals.

### Related Posts

[![](https://blog.bridgeathletic.com/hubfs/ChatGPT%20Image%20Jun%2017%2c%202026%2c%2002_58_05%20PM.png)](https://blog.bridgeathletic.com/education-freedom-pt.-1)

 June 17, 2026

#### [Education = Freedom: Pt. 1](https://blog.bridgeathletic.com/education-freedom-pt.-1)

Education isn't a degree or a credential, it's what happens when coaches commit to getting better...

[Read More](https://blog.bridgeathletic.com/education-freedom-pt.-1)

[![](https://blog.bridgeathletic.com/hubfs/unracked_year_in_review_banner_v5.png)](https://blog.bridgeathletic.com/unracked-year-in-review)

 May 22, 2026

#### [UNRACKED - Year in Review](https://blog.bridgeathletic.com/unracked-year-in-review)

Across the first year of the UNRACKED conversation series, top coaches from the NFL, Special...

[Read More](https://blog.bridgeathletic.com/unracked-year-in-review)

[![Bridge-Athletic-Benefits-of-Exercise-on-Mental-Health](https://blog.bridgeathletic.com/hubfs/workout-blog-image.png)](https://blog.bridgeathletic.com/the-benefits-of-exercise-on-mental-health-and-how-to-program-it)

 February 19, 2025

#### [Six Benefits of Exercise on Mental...](https://blog.bridgeathletic.com/the-benefits-of-exercise-on-mental-health-and-how-to-program-it)

Exercise is not only vital for physical health but also plays a transformative role in mental...

[Read More](https://blog.bridgeathletic.com/the-benefits-of-exercise-on-mental-health-and-how-to-program-it)

## Subscribe to our blog

Bunch of awesome content

![BridgeAthletic\_Icon\_Orange (1)](https://blog.bridgeathletic.com/hs-fs/hubfs/BridgeAthletic_Icon_Orange%20(1).png?width=100&height=27&name=BridgeAthletic_Icon_Orange%20(1).png)

- <https://twitter.com/bridgeathletic>
- <https://www.instagram.com/bridgeathletic/>
- <https://www.facebook.com/BridgeAthletic>
- <https://www.linkedin.com/company/bridgeathletic>

© 2026 BridgeAthletic

[Bridge Blog](https://blog.bridgeathletic.com/)

[Explore BridgeAthletic ➞](https://www.bridgeathletic.com)

```json
{
  "@context" : "https://schema.org",
  "@type" : "BlogPosting",
  "author" : {
    "@type" : "Person",
    "name" : "BridgeAthletic",
    "url" : "https://blog.bridgeathletic.com/author/bridgeathletic"
  },
  "dateModified" : "2020-06-23T17:49:29.762Z",
  "datePublished" : "2020-06-23T17:49:29.000Z",
  "headline" : "RFT 1 | BridgeAthletic",
  "image" : [ "https://s3.amazonaws.com/bridge-tracker-image/organization_logos/Bridge-Athletic_058_Optimized.jpg" ],
  "mainEntityOfPage" : {
    "@id" : "https://blog.bridgeathletic.com/rft-1",
    "@type" : "WebPage"
  },
  "publisher" : {
    "@type" : "Organization",
    "logo" : {
      "@type" : "ImageObject",
      "url" : "https://blog.bridgeathletic.com/hubfs/Bridge%20Logo%20Black%20%5B1200%5D.png"
    },
    "name" : "BridgeAthletic"
  }
}
```

```json
{
  "@context" : "https://schema.org",
  "@type" : "VideoObject",
  "contentUrl" : "https://414934.fs1.hubspotusercontent-na1.net/hubfs/414934/Reverse%20Lunge%20-%20Alternating%20long.mp4",
  "dateModified" : "2026-06-19T14:58:28.806Z",
  "duration" : "PT12.096S",
  "height" : 720,
  "name" : "Reverse Lunge - Alternating long",
  "thumbnailUrl" : "https://414934.fs1.hubspotusercontent-na1.net/hubfs/414934/Reverse%20Lunge%20-%20Alternating%20long.mp4/medium.jpg",
  "uploadDate" : "2020-06-23T17:43:59.292Z",
  "width" : 1280
}
```

```json
{
  "@context" : "https://schema.org",
  "@type" : "VideoObject",
  "contentUrl" : "https://414934.fs1.hubspotusercontent-na1.net/hubfs/414934/push%20up-1.mp4",
  "dateModified" : "2026-06-19T14:58:38.514Z",
  "duration" : "PT8.299S",
  "height" : 720,
  "name" : "push up-1",
  "thumbnailUrl" : "https://414934.fs1.hubspotusercontent-na1.net/hubfs/414934/push%20up-1.mp4/medium.jpg",
  "uploadDate" : "2020-06-23T17:45:41.234Z",
  "width" : 1280
}
```

```json
{
  "@context" : "https://schema.org",
  "@type" : "VideoObject",
  "contentUrl" : "https://414934.fs1.hubspotusercontent-na1.net/hubfs/414934/Squat%20Jump%20Continuous-2.mp4",
  "dateModified" : "2026-06-19T14:58:28.841Z",
  "duration" : "PT8.619S",
  "height" : 720,
  "name" : "Squat Jump Continuous-2",
  "thumbnailUrl" : "https://414934.fs1.hubspotusercontent-na1.net/hubfs/414934/Squat%20Jump%20Continuous-2.mp4/medium.jpg",
  "uploadDate" : "2020-06-23T17:47:15.593Z",
  "width" : 1280
}
```