You are about to master the Pullup. If you have followed the progression to this point, you are in a good place to perform pullups without any help.
The Assisted Chinup progresses the body weight pull from a horizontal pull to a vertical pull. This naturally increases the difficulty of the movement.
The Supine Row, or Inverted Row as it is often referred to, adds a body weight pulling movement to the progression.
The Supine Row Hold is an isometric exercise that is a great follow-up to the Band Bent-Over Neck Pull.
Today we are introducing the Band-Bent Over Neck Pull. This is a good starting point in the body weight pullup progression as it negates the effect of gravity.
With the added load of the bar on your back, focus on your balance, especially on the downward movement of the squat.
Welcome to day 4 of the Building Blocks progression powered by BridgeAthletic.
The split squat will target the stabilizers, as well as the major lower-extremity muscle groups.
The BW Squat is an excellent introduction to squat mobility and form. Work on developing strength by increasing repetitions.
The wall squat acts a foundation for developing the squat with a focus on form and stability. Wall support aids in form development, while time can be used as variable for increased difficulty.
Day 5 – Building Blocks Progression powered by BridgeAthletic: Today we introduce our most technical variation of the pushup, The Kneeling Spiderman Pushup.
Day 4 – Building Blocks Progression powered by BridgeAthletic: Today’s exercise is an alteration of the pushup that tests even the best athletes. Make sure you and your athletes master the previous day before proceeding!
Day 3, Building Blocks progression powered by BridgeAthletic: The pushup adds stability and mobility work for shoulders with a longer lever and promotes enhanced fingertip to toe connection and stability.
Day two of the Building Blocks progression powered by BridgeAthletic: Today we breakdown the kneeling pushup. Check out the instructional video below and keep progressing!