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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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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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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Performance Trends

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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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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Day 4: DB Deadlift

Welcome to the fourth day of the BridgeAthletic Building Blocks Progression. Today we are introducing the Dumbbell Deadlift.

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Day 3: KB Goblet Squat

Welcome to day 3 of the BridgeAthletic Building Blocks Progression. Today we are introducing the KB Goblet Squat.

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Welcome to Volume two of the Building Blocks Progression powered by BridgeAthletic. Over the next four weeks we will cover a few more of the most important exercise progressions and topics for athletic development. Join us this week as we delve into the importance of the Deadlift. 

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