Bridge Performance Training
Bridge Performance Training
Our mission at Bridge Performance Training is to create a culture that values results, positive energy, and building camaraderie among athletes. We strive to make an impact in the lives of all different athletes and populations that become apart of our team. We pride ourselves on attention to detail, correct biomechanics, and being able to functionally exercise in our daily activities with strength, endurance, and staying injury free. We lay upon the pillars of building a strong foundation, progressively overloading to create proper adaptations, and always furthering our athleticism. By strategically changing our training stimulus to avoid plateaus and make the body more resilient by applying different stressors across multiple modalities we can help enhance our physical capabilities. These modalities may include strength, speed, power, agility, coordination, hypertrophy, cardiovascular endurance, and building greater anaerobic capacity. We have a standard that requires effort, a desire to grow, and commitment to excellence. We build. We Bridge the Gap. We are Better Everyday.
A
Squat and reach mobility
1 x 10
B
Single arm banded shoulder press
1 x 12
C
Seated to standing get up
1 x 12
D1
Barbell Reverse Lunges
3 x 10
D2
Pendlay Rows
3 x 8
E1
Incline barbell Bench Press
12, 10, 8
E2
Pallof press with Jump pop
3 x 12
F1
Single Arm Banded Extension
3 x 12
F2
Bearcrawl DB pullthroughs
3 x 10
Circuit
G
21-15-9 -KB swings -1 arm DB snatch -Hang clean Rest 2 min* Repeat 3 times with no Rest (21 reps on KB swings, 15 reps 1 arm-snatch, 9 Hang clean)
A
Windmill Mobility
1 x 8
B
Combat stretch
1 x 0:45
C
Bent over banded row
1 x 20
D
Jump rope
1 x 1:00
E
Trap Bar cleans
3 x 8
F1
Banded RDL
3 x 10
F2
Pull ups
3 x 8
G1
Push Press
3 x 8
G2
Hamstring curls
3 x 12
G3
Banded lat pull downs
3 x 8
Circuit
H
60-45-30 secs Rest 15 seconds between each exercise! DO all exercises for 60 seconds before going to 45 seconds and then 30 seconds to finish it out. -Bike, Row, Ski, or RUN (Cardio piece of your choice) -Zottman Curls -Front foot elevated split squats (FFESS) (DO each leg for the allotted time)
A
Band pull aparts
1 x 20
B
Band W raises
1 x 25
C
Hamstring walk outs
1 x 10
D1
Front Squat
3 x 10
D2
DB Ground to Overhead
3 x 15
E1
Close grip bench press
3 x 8
E2
Hollow hold flutter kicks
3 x 0:40
F1
Glute barbell Thrusters
3 x 10
F2
Kneeling DB shoulder press
3 x 8
Circuit
G
2-4-6-8 minutes *30 seconds of rest between each time block. (2 minutes of work, 30 seconds rest) (4 minutes of work, 30 seconds of rest) (6 minutes of work, 30 seconds of rest) etc. until you finish the last 8 minutes of work. Perform as many rounds of all three exercises in each block of time as you can without resting until the time is up. AMRAP -8 Tricep pushdowns (can use a band or cable machine) -8 Overhead sit ups -8 DB bicep curls
A
Windmill Mobility
1 x 10
B
SL RDL
1 x 10
C
Seated to standing get-up
1 x 12
D1
Pause Deadlifts
3 x 8
D2
Pull ups
3 x 8
E1
Kb cross body lunges
3 x 12
E2
TRX push ups
3 x 10
Circuit
F
5 Rounds (18 min cap) -12 DB thrusters -12 Bearcrawl DB pull throughs -12 Heels Elevated Goblet Squats -12 Dead Ball slams (if dead balls aren't available do Wall balls) -12 DB Floor Press Complete 5 rounds without resting and try to beat the time cap here. Pick challenging weight.
A
Band pull aparts
1 x 20
B
Single arm banded shoulder press
1 x 15
C
Overhead squat progression
1 x 6
D1
Hang clean + Split jerk
3 x 5
D2
Bent over row
3 x 8
E1
RFESS
3 x 10
E2
Larson bench press
3 x 8
E3
Hamstring walk outs
3 x 8
Circuit
F
3 rounds 45 seconds on, 15 seconds off -Renegade rows -Leg lowers -Hammer curl -Overhead DB extension
Bridger Hershey
Bridger Hershey is a certified Exercise Physiologist, who is a Strength and Performance coach at a local gym in Flagstaff, AZ while also being a business owner of Bridge Performance Training which is an online platform for detailed Strength and Conditioning workouts that provide a results driven approach to putting on lean muscle mass while also increasing overall aerobic capacity.
Stop wasting useless hours at the gym with programming that has you running in circles. We provide 5 workouts a week delivered to maximize full body muscle growth, relative body weight strength, increase aerobic capacity while helping build greater Range o
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Lainey Georgia
Runner, weightlifter
Verified Athlete""Thank you Bridge Performance for growing my confidence in so many ways (in & outside of the gym). I am so proud of my noticeable gains over the past year or so, which has been directly and heavily influenced by Bridger's in-person and online training. Can't thank him enough for his impact!"
When you join a team you’re getting more than programming, you’re joining an online community.
Bridge Performance Training
Bridge Performance Training
Bridge Performance Training
