--- title: Strength and Conditioning Blog | BridgeAthletic | Performance Trends (23) description: Performance Trends | The BridgeAthletic blog features workout routines and advice designed to give athletes, coaches, and trainers a competitive advantage. (23) --- [![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/) ## [Deadlift Workout | BridgeAthletic](https://blog.bridgeathletic.com/deadlift-workout) By [BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic) on August 31, 2015 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/987_-_Frog_Squat.Still002_cropped.jpg)](https://blog.bridgeathletic.com/deadlift-workout) 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.  [Read More](https://blog.bridgeathletic.com/deadlift-workout) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [Building Blocks: The Combo Pullup Progression Summary](https://blog.bridgeathletic.com/building-blocks-the-pullup-combo-summary) By [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) on August 26, 2015 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/Bridge_Building_Blocks.png)](https://blog.bridgeathletic.com/building-blocks-the-pullup-combo-summary) ### **Day 5: The Pullup** Welcome to the final installation of the second pullup progression in the  BridgeAthletic Building Blocks series . The second version in our Pullup progression has brought you to the same place - Pullup mastery. Don't forget to [show us](http://facebook.com/bridgeathletic) what you've got. [Read More](https://blog.bridgeathletic.com/building-blocks-the-pullup-combo-summary) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [Building Blocks: The Combo Pullup Progression Day 4](https://blog.bridgeathletic.com/building-blocks-the-pullup-combo-day4) By [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) on August 26, 2015 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/951_-_Assisted_Hammer-Grip_Pullup.Still003_cropped.jpg)](https://blog.bridgeathletic.com/building-blocks-the-pullup-combo-day4) ### **[![New Call-to-action](https://no-cache.hubspot.com/cta/default/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69) 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. [Read More](https://blog.bridgeathletic.com/building-blocks-the-pullup-combo-day4) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [Building Blocks: The Combo Pullup Progression Day 3](https://blog.bridgeathletic.com/building-blocks-the-pullup-combo-day3) By [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) on August 26, 2015 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/714.Still003_cropped.jpg)](https://blog.bridgeathletic.com/building-blocks-the-pullup-combo-day3) ### **[![New Call-to-action](https://no-cache.hubspot.com/cta/default/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69) 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](https://blog.bridgeathletic.com/how-to-combat-muscle-imbalances-caused-by-sitting) between extremities in the same movement pattern. [Read More](https://blog.bridgeathletic.com/building-blocks-the-pullup-combo-day3) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [Building Blocks: The Combo Pullup Progression Day 2](https://blog.bridgeathletic.com/building-blocks-the-pullup-combo-day2) By [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) on August 25, 2015 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/Exercise_152.Still002_cropped.jpg)](https://blog.bridgeathletic.com/building-blocks-the-pullup-combo-day2) ### **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. [Read More](https://blog.bridgeathletic.com/building-blocks-the-pullup-combo-day2) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [How to Do a Seated Cable Row | BridgeAthletic](https://blog.bridgeathletic.com/building-blocks-combo-pullup) By [BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic) on August 24, 2015 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/Monthly_announcement-2.png)](https://blog.bridgeathletic.com/building-blocks-combo-pullup) 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.  [Read More](https://blog.bridgeathletic.com/building-blocks-combo-pullup) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [Weekend Warrior: Week 4](https://blog.bridgeathletic.com/weekendwarrior3-0) By [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) on August 21, 2015 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/BridgeAthletic_Weekend_Warrior_wk_4-2.png)](https://blog.bridgeathletic.com/weekendwarrior3-0) [![weekendwarrior](https://no-cache.hubspot.com/cta/default/414934/d68721bb-ec82-4bd8-bca1-7104ad7aac5a.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/d68721bb-ec82-4bd8-bca1-7104ad7aac5a)        We’re excited about this week’s Weekend Warrior workout. Get excited, grab a partner (spoiler alert their are partner squats!) and get going! **Be sure to be focus on your warmup.** The Jumping Jacks will help prime your body for the rest of the workout. This week, we’ve included one of our favorite exercises, the Bear Crawl. Get on all-fours - keep your hips low and work on that coordination. Next, for the rest of Round 1, perform the combination of Partner Squat, Pushups and Continuous Jacknives . For Round 2, combine Bear Crawl, Tuck Jumps, Supine Row and Continuous Jacknives. If you chose to go 3 rounds, after the Bear Crawls, we give you the choice of either Partner Squats or Tuck Jumps, and either Pushups or Supine Row, finishing off with Continuous Jacknives. Have a great workout and even better weekend! [Read More](https://blog.bridgeathletic.com/weekendwarrior3-0) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [Building Blocks: The Body Weight Pullup Progression Summary](https://blog.bridgeathletic.com/building-blocks-the-pullup-summary) By [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) on August 21, 2015 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/newsletter_photo_week_3.png)](https://blog.bridgeathletic.com/building-blocks-the-pullup-summary) ### **Day 5: The Pullup** Welcome to the final installation of the pullup progression in the  BridgeAthletic Building Blocks series . It's time to conquer the pullup! Don't forget to [show us](http://facebook.com/bridgeathletic) what you've got. [Read More](https://blog.bridgeathletic.com/building-blocks-the-pullup-summary) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [Building Blocks: The Body Weight Pullup Progression Day 4](https://blog.bridgeathletic.com/building-blocks-the-pullup-day4) By [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) on August 20, 2015 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/950_-_Assisted_Chinup.Still003_cropped.jpg)](https://blog.bridgeathletic.com/building-blocks-the-pullup-day4) ### **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. [Read More](https://blog.bridgeathletic.com/building-blocks-the-pullup-day4) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) [Previous](https://blog.bridgeathletic.com/topic/performance-trends/page/22) [All posts](https://blog.bridgeathletic.com/all) [Next](https://blog.bridgeathletic.com/topic/performance-trends/page/24) ### **ABOUT US** As Olympians, professional athletes, and coaches, we understand the work it takes to achieve your goals. Having seen first-hand the difference access to great coaching can make, we want to make that competitive advantage available to every athlete, everywhere. 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