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Bridge Progressions Pt.5

In this segment, we put it all together to demo the scaled Bridge, with the feet up on the wall, to show you what you can do to progress and what you should look for in your shoulder position. The Bridge is not only a great flexibility piece, but the shoulder position and movements transfer directly to any overhead work that you often seen in all types of presses and Handstand Push Ups.

Bridge Progressions Pt.6

In this segement, we have Zach the Intern showing you how to scale the Bridge by starting from a seated position and ending up in a standing position. Because you're not inverted in this scaled version, this will help you really focus on good shoulder positions for skill transfer to your presses, while comfortably scaling your global extension without hyper-extending your back.

Bridge Up

  • Lie flat on your back
  • Bend arms and put them on the ground by your ears, with forearm vertical to the floor
  • Bend knees and bring your feet in, placing feet flat on the ground
  • Press through shoulders and drive through hips to to raise your body off the floor
  • Reach full extension in the hips with legs straight as you push your head through your arms
  • Finish the bridge up with arms vertical to the floor and the rest of the body in full extension

Note: You can scale this exercise by placing feet flat on a higher surface (step, box, wall) and/or have a partner stand by your hands to spot your shoulders on the press up.

Broad Jump

  • Stand tall with chest up, abs and butt on
  • Look straight forward
  • Initiate descent by pushing hips back and keeping your chest and eyes up
  • Synchronize arm back swing with hip dip
  • Make sure arms reach back to full extension as the hips hit peak tension in the dip
  • Explode out of the hole and take off in hollow body position
  • Allow the arms to lead the direction of the body
  • Stick the landing in partial squat and arms above eye level

Note: Work on finding the sweet spot on your broad jump. Too little lean in the initial take off will not get you far and too much will lead you to a face plant!

Burpee

  • Start standing tall with arms over head and feet hip width apart (or slightly closer together)
  • Squat down and reach for the ground, hands placed half a foot in front of your toes
  • With hands planted, kick feet back into push up position
  • Complete full push up, with elbows in close to the body
  • Hop back into to narrow squat
  • Explode out of the hole and follow through with a nice straight jump in hollow body position

Burpee Skill Transfer Pt.1

We all love (to hate) burpees for all the same reasons - it develops strength, explosiveness, endurance, and so on. But if we take a moment to break down the POSITIONS and MOVEMENT and try a slight variation, Carl and Adam will quickly demonstrate another PURPOSE - to skill transfer for your Oly Lifts.

In this first video, Carl introduces Adam the intern, borrowed from San Francisco CrossFit, and gives the overview and goal of this series.

Burpee Skill Transfer Pt.2

We all love (to hate) burpees for all the same reasons - it develops strength, explosiveness, endurance, and so on. But if we take a moment to break down the POSITIONS and MOVEMENT and try a slight variation, Carl and Adam will quickly demonstrate another PURPOSE - to skill transfer for your Oly Lifts.

In the second video, Carl and Adam works backwards through the Burpee movement, by addressing proper jump and land mechanics.

Burpee Skill Transfer Pt.3

In this third video, Carl assesses Adam's burpee and begins to work on improving several aspects by blocking bad movements in order to develop proper motor patterns.  While this drill may not give you the fastest burpee ever, the goal here is to make the movement functional again so that it will skill transfer into other things.

Burpee Skill Transfer Pt.4

In this 4th video, we add the Push Up and jump & land back into the Burpee - still with the feet together.  As Adam will tell you - this movement is going to feel even harder and more foreign, but immediately we have found an opportunity to expose some holes and common mistakes that can be fixed for skill transfer to your jump & land techique or Oly Lifts.

Burpee Skill Transfer Pt.5

Now that we've cleaned up the Burpee by forcing the feet together and blocking the bad movements, it's time to bring this back into a form that's more real to actual practice.  In this video Carl will show Adam that he can still execute the burpee with the feet apart while maintaining good form with cues like feet pointing forward, and heels down to maximize the use of the hips.

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