Bridgehead
Primal Strength
Rugby, Football , Combat Sports, Strength & Conditioning, Law Enforcement, First Responders, Tactical / Military, HockeyYou’re in enemy territory and there’s no force that can stop you. Bridgehead is a performance program that takes everything into consideration so you can become truly unstoppable whatever your battlefield is. Build the strength to fortify yourself as an impenetrable unit against your opponents, while developing impactful power through intensity driven training methods. Build lethal acceleration and absolute speed to blitz the competition. Do you have what it takes to become the payload that guarantees total destruction of the opposition?
A1
Side Lying Rib Rotation
1 x 5
A2
Bottoms Up Press - Half Kneeling
2 x 6
B
Bench Press
2, 2, 5, 3, MAX @ 55, 65, 75, 85, 95 %
C
Chin Up
4 x 6
D1
Landmine Split Jerk
4 x 6
D2
Supine Ring Pullup
4 x MAX
E1
Front Raise - Bilateral Cable
15, 15, MAX
E2
Tricep Pushdown - Unilateral Side
15, 15, MAX
A1
Lateral Leg Whips
2 x 5
A2
Leg Cradle Lunge Reach Back
2 x 3
B
Back Squat
2, 2, 5, 3, MAX @ 55, 65, 75, 85, 95 %
C1
Bulgarian Split Squat Jump
4 x 7
C2
Transverse Med Ball Scoop To Toss
4 x 7
D1
Evil Wheel
4 x 10
D2
Carry - Farmer
4 x 30
D3
Supine Hamstring Roller Curls - Unilateral
4 x MAX
A1
Walking Knee Hug
1 x 10
A2
Walking Leg Cradle
1 x 10
A3
Walking High Kick
1 x 10
A4
Ankle Hops
3 x 10
A5
Straight Leg - Skip
3 x 20
B1
Straight Leg Shuffle to Bound
3 x 10
B2
Shin Hop Start
3 x 10
Recovery
C
Volume Sprints
100m Volume Sprint 50m Walk 100m Volume Sprint 100m Walk 5 Rounds Volume Sprints should be ~75% effort.
D1
Copenhagen Plank - Sprinter
3 x 30
D2
Armadillo
3 x 7
E1
Seated Straddle Stretch
2 x 60
E2
Childs Pose QL Stretch
2 x 60
A1
Lateral Sled Drag
2 x 20
A2
Landmine Rotation
2 x 8
B1
Trap Bar Jump
4 x 4
B2
Lateral Hurdle Hop to Bound
3 x 3
C
Strict Press
5, 3, 2, 1, 1, 1, MAX @ 50, 60, 70, 75, 80, 85, 90 %
D
Clean Shrug - Power Position
10, 10, MAX
E1
Biceps Curl - Dumbbell Spider
10, 10, 10, MAX
E2
Biceps Curl - Incline Hammer
10, 10, 10, MAX
A1
Bench Kneeling Rockback
2 x 10
A2
Hip Airplane
2 x 6
B
Lateral Hurdle Hop
4 x 3
C
Front Squat
5, 3, 2, 1, 1, 1, MAX @ 50, 60, 70, 75, 80, 85, 90 %
D
Pendlay Row
5 x 3
E1
Glute Ham Raise
4 x 8
E2
Calf Raise - Standing Unilateral
4 x 15
A1
Ballistic Leg Swing - Sagittal
2 x 10
A2
Ballistic Leg Swing - Lateral
2 x 10
A3
Double Leg Exchange
2 x 10
A4
A-Skip Lateral
2 x 10
B
Bound - Single Leg
2 x 15
C
Intensity Sprint
5 x 60
D1
Lateral Raise - Chest Supported
12, 12, MAX
D2
Front Raise - Dumbbell Incline
12, 12, MAX
D3
Lu Raise
12, 12, MAX
E1
Hamstring Stretch - Banded
2 x 60
E2
Hip Flexor Stretch
2 x 60
Matthew Lakis
My mission is to empower my athletes and assist them in unlocking their athletic potential. Implementing the methodologies learned over the years I aim to optimize performance and abilities of athletes and general population clients.
When you join a team you’re getting more than programming, you’re joining an online community.
Bridgehead
Bridgehead
Bridgehead
