Total Body Circuit 1 | BridgeAthletic
As a part of our #BridgeFit series we are launching circuits brought to you by BridgeAthletic in collaboration with EXOS. This week we have a total body circuit. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus.
Complete all exercises below and then rest for 30 seconds. Repeat 4 times.
Exercise 1: Bear Crawl - Forward
Cue 1:Table-top position. Hands under shoulders, knees below hips. Back flat, core tight.
Cue 2: Lift knees from floor. Take one step forward with one foot and hand. Core tight.
Cue 3: Step forward with opposite foot and hand.
Cue 4: Maintain a stable core while moving forward.
Cue 5: Continue stepping forward for prescribed time.
Exercise 2: 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 3: Bear Crawl - Reverse
Cue 1: Table-top position. Hands under shoulders, knees below hips. Back flat, core tight.
Cue 2: Lift one foot off floor, bringing knee towards chest.
Cue 3: Step backward with opposite foot and hand.
Cue 4: Maintain a stable core while moving backward.
Cue 5: Continue stepping forward for prescribed time.
Exercise 4: Squat Jump Continuous
Cue 1:Standing. Feet hip width. Chest up, back flat.
Cue 2:Quarter squat. Extend hips, swing arms, drive through heels to lift body.
Cue 3: Land softly with your hips back and down. Quickly repeat for prescribed reps.
To stay on top of the latest research and trends sign up for our monthly newsletter, the PowerUp, delivered directly to your inbox.
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.
Related Posts
Leaning into a Bottom-Up Framework in...
All views expressed are those of the author and do not necessarily reflect the policies or opinions...
4 SOP's you Can Implement Today in your...
In the popular book, Extreme Ownership, co-authors Jocko Willink and Leif Babin discuss standard...
How Train 4 The Game Decreased Coach...
Train 4 The Game is a renowned training center with a rich legacy of excellence, spanning over two...