BridgeAthletic Building Blocks #4 – TRX

The BridgeAthletic Building Blocks Series is a set of 5 exercises that can be performed by swimmers of all levels on the pool deck.


Include these exercises as a bodyweight addition to any swim or dryland workout. To increase or decrease the difficulty of the exercise, change the angle of your body to the ground. The more vertical you are, in a standing position, the easier the exercise. To increase difficulty, give yourself more length on the TRX band and decrease the angle toward horizontal.

Show us the circuit in action for a chance to win some Bridge swag – post your pictures and videos on social media, tag @bridgeathletic and use the hashtag #BridgeBuilt.

1. TRX Mountain Climbers

Level: Intermediate

Movement: A nice alternative to a standard mountain climber (without the TRX). Start in a front bridge position with your feet in the TRX handles. Keeping your left leg straight, bring your right knee to your chest without raising your hips too much. Return your right leg to the starting position, pause and repeat the movement on the other side. Alternate legs for the prescribed reps or time.

Bridge tip – Focus on keeping your hips inline and brace your midsection to avoid rotating during the movement.

2. TRX Balance Lunge

Level: Intermediate to Advanced

Movement: This single leg stabilization exercise focuses on coordination and proprioception with the backward sweep of the leg. Start standing facing the TRX with the handles in each hand. Lift your right knee and while squatting down with the left leg, sweep the right leg behind you to touch the ground on the left side. Return to the starting position. Perform all reps on this leg before switching legs and repeating the movement on the opposite side.

Bridge tip – Keep your chest up throughout the movement, using the TRX as a counterbalance to the lunge.

3. TRX 3-Way Row

Level: All

Movement: Start standing facing the TRX with a handle in each hand. With palms up, bring your elbows back tight against your rib cage. Pause. Return your arms to full extension keeping your mid-section tight. Perform for the prescribed reps. Repeat the movement for the prescribed reps with thumbs up and with your knuckles up. For this last rowing motion bring your elbows back at shoulder height. Keep the movement controlled. Avoid using momentum to initiate the movement.

Bridge tip – The slower the movement, the greater the progression and benefit.

4. TRX Side Bridge

Level: Intermediate to Advanced

Movement: This is a progression of the front bridge. Start by placing your feet in the TRX handles and stacking one on top of the other. Set your elbow beneath your shoulder. Raise your hips off the ground creating a straight line from your head to your feet. Hold this position for the prescribed time.

Bridge tip – Brace your midsection and press your feet down against the handles to keep your hips inline.

5. TRX Atomic Pushup

Level: Advanced

Movement: This is not an easy exercise. Make sure to progress through regular Pushups and TRX Pushups in proficiency before attempting this. Start in a front bridge position with both feet in the TRX handles. Pressing your feet together, bring your knees to your chest. Return to full leg extension without dropping your hips below horizontal. With both legs in extension complete a pushup keeping your lower back flat. Repeat this sequence for the prescribed number of reps or time.

Bridge tip – Focus on the timing of the sequence for optimal efficiency. Just like you would in the pool – trying to muscle your way through the water does not lead to efficient swimming or personal bests.

We hope you enjoy this full-body TRX series.

#BBA #BridgeBuilt #BridgeStrong

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About BridgeAthletic

BridgeAthletic Logo 3BridgeAthletic works with elite professional, collegiate, and club swimming programs to provide a turnkey solution for dryland training.  Led by Nick Folker, the top swimming strength and conditioning coach in the world, our team builds stroke-specific, custom-optimized dryland programs for each of our clients. The individualized workouts are delivered directly to athletes via our state of the art technology platform and mobile applications. Check Nick and BridgeAthletic out as recently featured in SwimSwam.

About Nick Folker 

Nick Folker, BridgeAthleticNick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s athletes have won 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. Megan Fischer-Colbrie works as the Sports Science Editor at BridgeAthletic.  Megan was a four-year varsity swimmer at Stanford, where she recently graduated with a degree in Human Biology.

The Championship Series by BridgeAthletic is designed to empower athletes with tips from the pros that will help them reach peak performance come race day.  We will be covering competition-focused topics such as nutrition, recovery, stretching, and mental preparation.

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