Strength and Conditioning Blog | BridgeAthletic

Building Blocks: The Bi-Lateral Lower Extremity Jump Progression Day 2

By Nick Folker on September 15, 2015

Once the athlete has learnt the correct mechanics of the box jump and how to land on a soft, low box, we like to introduce Star Jumps. The Star Jump is a low-level plyometric that can be used by all levels of athletes. Athlete's must focus on full hip extension. Extension allows athletes get as high as possible in the air, which facilitates a soft, controlled landing. Unline the box jump, where athletes were focusing on single reps the start up forces athletes to progress to continuous repetitions. Instead, the Star Jump emphasises height per jump and power endurance as a result of the sets being continuous reps.

Exercise 2: Star Jump

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Building Blocks: The Bilateral Lower-Extremity Jump Progression

By Nick Folker on September 14, 2015

This week we are transitioning from our uni-lateral approach to the squat to introducing a bi-lateral approach to a jump progression. It is important to note that any well-rounded program should combine both bilateral exercises (split the resistance between two limbs) and unilateral exercises (stressing one limb) for maximum gains. I find this particular progression extremely useful, as learning proper jump mechanics and proficiency ensures maximum power-production and decreases the risk of injury and stress on your joints, especially as you move from body weight jumps to weighted jumps.

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Building Blocks: The Single Leg BW Squat Day 4

By Nick Folker on September 11, 2015

The Single Leg Wall Sit is a natural progression from the regular Wall Sit and the fourth exercise of our Single Leg BW Squat Progression.

Exercise 4: Single Leg Wall Sit

Bridge Tip: Add this in to your single-leg progression once you have mastered the 1-Leg Box Squat.
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Building Blocks: The Single Leg BW Squat Day 3

By Nick Folker on September 10, 2015

Introducing the The 1-Leg Box Squat. The 1-Leg Box Squat is a great assessment to check for hip and knee stability.

Exercise 3: 1-Leg Box Squat

Bridge Tip: For athletes that struggle with this, start with the box at mid-thigh height. As the athlete improves over time, lower the box height to increase difficulty.
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Building Blocks: The Single Leg BW Squat Day 2

By Nick Folker on September 08, 2015

Today we will be introducing the BW Split Squat.

Exercise 1: BW Split Squat

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Building Blocks: The Single Leg BW Squat

By Nick Folker on September 08, 2015

This week we are introducing our first unilateral exercise progression. A well-rounded program intended to maximize gains will combine both bilateral exercises (split the resistance between two limbs) and unilateral exercises (stressing one limb). The Single-Leg BW Squat progression is a great supplement to your lower-extremity strength exercises like the Back Squat and Front Squat

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How to Do a Hex Bar Deadlift | BridgeAthletic

By BridgeAthletic on September 04, 2015

Day 5: The Hex Bar Deadlift

Welcome to the final installation of the deadlift progression in the BridgeAthletic Building Blocks series . Today we will take on the pinnacle of the Deadlift progression - the Hex Bar Deadlift.

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