This weeks #BridgeFit variation brought to you by BridgeAthletic in collaboration with EXOS is an upper pull variation. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus.
Variation 1:Ts (TRX)
Cue 1:Lean body back supported by TRX. Neutral grip on handles, arms extended.
Cue 2: Pull body to stand by extending arms perpendicularly to 'T' position (90 degrees). Core tight.
Cue 3: Controlled, lean body back to starting position. Core tight.
Cue 4: Pull to 'T' position. Repeat for prescribed reps.
Variation 2: Row (TRX)
Cue 1: Standing. Lean body back, weight on heels. Arms extended. Back, body flat, core tight.
Cue 2: Pull torso towards hands. Elbows tight to body. Back, body flat, core tight.
Cue 3: Elbows tight to body. Core tight. Lower body to starting position. Repeat for prescribed reps.
Variation 3: Pull up - Overhand Grip
Cue 1: Wide overhand grip on pull-up bar, arms extended. Body suspended, core tight.
Cue 2: Pull torso up towards bar. Torso stationary, core tight. Contract back and shoulder muscles.
Cue 3: Lower torso to starting position. Repeat for prescribed reps.