---
title: "Weekend Warrior: Week 4"
description: This Weekend Warrior workout features a series of exercises that will jump start your weekend and get you ready to crush the weekend.
---

[Strength and Conditioning Blog | BridgeAthletic](https://blog.bridgeathletic.com)

# [Weekend Warrior: Week 4](https://blog.bridgeathletic.com/weekendwarrior3-0)

 Written by [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) | Aug 21, 2015 10:00:00 PM

     

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!

<https://bridgeathletic-1.hs-sites.com/bridgeathletic-weekend-warrior>

### **Warmup:**

#### **Jumping Jacks**

### **Lower:**

#### **Bear Crawl**

### **Lower:**

#### **Partner Squats**

#### Tuck Jumps

### **Upper:**

#### **Max Pushup (20 seconds)**

##### **Max Supine Row (20 seconds)**

### **Core:**

#### **Continous Jacknives**

##### Congrats on jump starting your weekend with the Warrior Workout? Challenge friends to[join the crew!](https://bridgeathletic-1.hs-sites.com/bridgeathletic-weekend-warrior)

### Avoid unhealthy eating this weekend!

[Nutrional advice](https://blog.bridgeathletic.com/the-elite-athletes-guide-to-nutrition-on-a-budget-bridgeathletic) to keep you honest for cheap this weekend. 

[View full post](https://blog.bridgeathletic.com/weekendwarrior3-0)

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