Day 4: The Assisted Hammer-Grip Pullup
How are you and your team progressing towards the pullup? Today's exercise the Assisted Hammer-Grip Pullup is not only great prep for the pullup, but also an amazing test pullup preparedness.
Using a hammer grip or neutral grip focuses on different musculature in the pull movement, which helps in the all-round development and progression of the pullup.
Day 3: The Lawn-Mower pull
Welcome to day 3 of the combo pullup progression. Today we are introducing the Lawn-Mower Pull!
The Lawn Mower Pull is the first unliateral movement in the Pullup progression. Unilateral exercises use one side of the body, such as one arm or one leg. They help to eliminate strength imbalances between extremities in the same movement pattern.
Day 2: Decline Lat Pulldowns
Welcome to day 2 of the Building Blocks progression powered by BridgeAthletic. The second exercise in this progression is the Decline Lat Pulldown.
Before beginning, note the difference between this exercise and a regular Lat Pulldown. This version requires you to lean back at a 45-degree angle instead of sitting upright. This puts more focus on the lats, especially lower lats, and midsection while easing the pressure that the regular Lat Pulldown places on the shoulder capsule.
Welcome to the fourth week of #BuildingBlocks powered by BridgeAthletic. This pullup progression utlizes a combination of body weight, machine, bilateral and unilateral exercises to help you achieve your goal of performing a pullup.
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Be sure to be focus on your warmup. The Jumping Jacks will help prime your body for the rest of the workout.
For Round 2, combine Bear Crawl, Tuck Jumps, Supine Row and Continuous Jacknives.
Have a great workout and even better weekend!
Day 4: The Assisted Chinup
Welcome to the fourth installation of the Building Blocks progression created by Nick Folker and powered by BridgeAthletic. Think you're ready for the pullup? Check out the Assisted Chinup and keep progressing!
The Assisted Chinup progresses the body weight pull from a horizontal pull to a vertical pull. This naturally increases the difficulty of the movement. To aid in the progression, we have added the resisted band to assist the athlete with the vertical pull. Using a chinup grip decreases the difficulty of the movement, aiding in the progression and allowing the athlete to perform more reps and hence improve vertical pull strength.
Day 3: The Supine Row
It's day 3 of the Building Blocks progression created by Nick Folker and powered by BridgeAthletic. Today we will highlight the Supine Row.
The Supine Row, or Inverted Row as it is often referred to, adds a body weight pulling movement to the progression. The athlete should have greater mastery of the Supine Row after performing the isometric version of this. Progressing to repetitions is a combination of the scapula mobility and stability “learnt” from the Band Bent-Over Neck Pull and strength gained from the Supine Row Hold.