July 21, 2020 By BridgeAthletic

RFT 2 | BridgeAthletic



Today's #BridgeFit workout is a round for time block. Complete as many rounds of this circuit as possible in 10 minutes.  

Use our new block types to program this block for your athletes in our library. 

10 Reps Burpee 

10 Reps (each leg) Lateral Lunge - Moving

10 Reps Pillar Bridge to Plank

Exercise 1: Burpee 



Cue 1: Standing, feet hip width. Back flat, chest up.

Cue 2: Butt back, sink hips, knees over ankles. Squat position. Place hands on floor.

Cue 3: Kick feet back, arms extended on floor, hands beneath shoulders. Push-up position.

Cue 4: Bring feet back to squat position.

Cue 5: Extend through knees, hips, swing arms to lift body. Repeat for prescribed reps.

Exercise 2: Lateral Lunge - Moving



Cue 1: Stand feet hip width, toes forward. Chest up, back flat.

Cue 2: Step laterally to the side, toes slightly out. Sink hips, butt back. Extended knee over foot.

Cue 3: Drive off extended foot. Lift body to starting position. Repeat for prescribed reps.


Exercise 3: Pillar Bridge to Plank



Cue 1: Elbows under shoulders, on floor. Legs extended, toes on floor. Hands and forearms on floor.

Cue 2:Transition one hand below shoulder. Other elbow on floor. Core tight, head neutral. 

Cue 3: Transition other hand below shoulder. Lift body to push-up position. Repeat for prescribed reps.


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About the Author


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.

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