Progressions

Blocking Movement for Quality Pull Ups

In this series, Coach Carl demonstrates how to apply the concept of blocking movement to clean up positions and facilitate skill transfer. We've seen this demonstrated with the Push Up progression already where we do that movement with the elbows in, and now it's time to take this concept to other movemnts to clean up your form.

In this video, Coach Carl and Courtney work cleaning up the Pull Up by forcing the feet to stay together throughout the whole movement.  They accomplish this by tucking and holding a Slingshot between the athlete's feet while doing the Pull Up.  While this may significantly slow down the movement and may feel more difficult and more work, it will help the athlete focus on better mechanics and greater efficiency by tightening up the legs and activating the hips in a better position to drive the athletes up to the bar.

Bodyweight Training for Power Athletes

In this video response, Coach Carl answers a common questions from the power sports community (football, rugby, hockey, and etc.) - "Should I incorporate bodyweight training when I am already lifting heavy and doing a ton of drills on the field?  Why is it so important?  How is it relevant?"

Bridge Progressions Pt.1

In this first segment, we show you what a basic Bridge looks like with Zach the Intern. From there we'll spot some holes in the positions, and explain how we'll scale this movement to address these issues in the following segments.

Bridge Progressions Pt.2

In this segement, we'll use Zach the Intern again to show you how to scale the Bridge to get the back out of the hyper extension.  And you don't have access to stall bars, you can simply place your feet on the wall, on to a box, or even a stack of plates. 

Bridge Progressions Pt.3

In this segement, we'll show you how to use a friend to properly spot the Bridge and help the athlete get into the perfect shoulder position.

Bridge Progressions Pt.4

In this segment, we'll show you how to scale the Bridge for your wrists, using a partner or any equipment that you can grab on to. Even for those interns with short tendons!

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.

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.

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