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
CARs - Shoulder Swimmer
2 x 3
A2
Kettlebell Windmill - Half Kneeling
2 x 8
A3
Floor Press - Overcoming ISO
2 x 5
B
Bench Press
3, 3, 3, 3, 3, 3, MAX @ 75 %
C
Pullup - Neutral Grip
10, 10, 8, 8
D1
Landmine Split Jerk
4 x 6
D2
Bilateral Dumbbell Bent Over Row
4 x 8
E
Overhead Triceps Extension - Unilateral Cable
3 x 15
A1
Hip Airplane - Wall
2 x 5
A2
Single Leg Romanian Deadlift - Contralateral
2 x 8
A3
Split Squat - Overcoming ISO
2 x 5
B
Back Squat
3, 3, 3, 3, 3, 3, MAX @ 75 %
C1
SSB Split Squat - Front Heel Elevated
4 x 8
C2
Transverse Med Ball Scoop To Toss
4 x 5
D1
Broad Jump - Consecutive
3 x 3
D2
GHD Sprinter Situp
3 x 10
E
Side Bend
3 x 10
A1
Close Hip Forward Skip
3 x 20
A2
Open Hip Backward Skip
3 x 20
A3
Ankle Hops - Lateral Ball Overhead
3 x 5
A4
Side Step Jump
3 x 3
A5
Lateral Shuffle Switch Sprint
3 x 5
B
C2 Rower
10 x 25
C1
Lateral Lunge To Press
3 x 6
C2
Split Squat - Floating Heel ISO
3 x 30
C3
Half Kneeling Windmill Slam
3 x 10
D1
Seated Straddle Stretch
2 x 60
D2
Hip Flexor Stretch
2 x 60
A1
Shoulder Flexion ER Stretch - Banded
2 x 45
A2
Sotts Press
2 x 5 LWP +2.5lb
A3
Supine Hamstring Tantrum
2 x 15
B
Front Squat
5, 3, 2, 1, 1, 1, 1, 1, 1, 1 @ 50, 60, 70, 75, 80, 85, 90, 95, 100, 102.5 %
C
Power Clean
1, 1, 3, 3, 3, 3, 3 @ 60, 70, 80, 80, 80, 80, 80 %
D1
Glute Ham Raise - Banded
3 x 10
D2
Chest Supported Row - Dumbbell
3 x 10
D3
Calf Raise - Standing
3 x 30
A1
Med Ball Plyo Circuit - 5 Way UAP
2 x 10
A2
Pushup - Slideboard
2 x 8
B
Push Press
5, 3, 2, 1, 1, 1, 1, 1, 1, 1 @ 50, 60, 70, 75, 80, 85, 90, 95, 100, 102.5 %
C
Clean Pull
3 x 5
D1
Dip - Parallel Bar
4 x 6
D2
Biceps Curl - Dumbbell Standing
4 x 10
E1
Front Raise - Dumbbell Standing
3 x 15
E2
Lateral Raise - Dumbbell
3 x 15
A1
Cocky Walk
2 x 10
A2
Walking High Kick
2 x 10
A3
A-Skip
2 x 20
A4
High Kick Skip
2 x 20
A5
Straight Leg Shuffle to Bound
2 x 10
B
Intensity Sprint
6 x 40
C
Cable Rotation - Half Kneeling
3 x 10
D1
IT Band Slow Twisting Kick
2 x 4
D2
Scorpion Pose Stretch
2 x 60
D3
Hamstring Stretch - Banded
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
