First Principles Health

This program focuses on an introduction of common movement patterns found within the EXOS training system and offers an opportunity to increase movement competency. Additionally, a Foundational phase seeks to increase both mobility (range of motion) and stability (control of movement), while correcting any movement asymmetries when comparing right and left sides. This will truly set your foundation for further success in later themes. This phase includes performance elements of Pillar Preparation, Movement Preparation, Movement Skills, Plyometrics/Medicine Ball, Strength/Power, and RegenerationWhat's the goal?Increase movement competency. Additionally, Foundational 1 seeks to increase both mobility (range of motion) and stability (control of movement), while correcting any movement asymmetries.Who is this forAnyone with movement differences, asymmetries in movement patterns, recovering from injury, or interested in preventive corrective exercises to increase their overall performance and obtain a better quality of health and well-being.What's the training schedule?3 days/weekWhat type of sessions are included?Strength: This involves weightlifting and other resistance exercises to help build strength and power.Agility: This includes drills and exercises that focus on improving speed, quickness, and overall agility.Skill Development: This involves drills and techniques designed to help players refine their specific football skills, such as running, catching, and tackling.Conditioning: This includes cardiovascular exercise and other activities designed to help players build endurance and stamina.Recovery and Rehabilitation: This includes activities and techniques designed to help players recover from injury and maintain optimal health and well-beingWhat equipment is needed?Full gym (Dumbbells, barbells, resistance bands, med ball) and room for agility training with ladders and hurdlesHow do I get started?Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantly

During this program, a focus will be placed on maintaining the core principles of a foundational phase (increased mobility, stability, movement efficiency, and decrease in asymmetries), all while seeking an increase in training capacity. You should expect increased volume from a foundational phase. This focus on increased capacity will further set the foundation for later performance work. This phase includes performance elements of Pillar Preparation, Movement Preparation, Movement Skills, Plyometrics/Medicine Ball, Strength/Power, and Regeneration.What's the goal?Maintaining the core principles of a foundational phase (increased mobility, stability, movement efficiency, and decrease in asymmetries), all while seeking an increase in training capacity.Who is this for?Individuals seeking increased mobility, stability, movement efficiency, and decrease in asymmetries, as well as training capacity.What's the training schedule?3 days/weekWhat type of sessions are included?Strength: This involves weightlifting and other resistance exercises to help players build strength and power.Agility: This includes drills and exercises that focus on improving speed, quickness, and overall agility.Speed and Power: This involves sprinting, jumping, and plyometric exercises to develop explosive power and speed.Skill Development: This involves drills and techniques designed to help players refine their specific football skills, such as running, catching, and tackling.Conditioning: This includes cardiovascular exercise and other activities designed to help players build endurance and stamina.Recovery and Rehabilitation: This includes activities and techniques designed to help players recover from injury and maintain optimal health and well-beingWhat equipment is needed?Full gym (Dumbbells, barbells, resistance bands, med ball) and room for agility training with ladders and hurdlesHow do I get started?Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantly

This program focuses on an increase in functional muscle mass. This is achieved through a balance of mechanical stress (the weight that is lifted) and metabolic stress (the total time the muscle is under tension within a set due to a change in tempo or the volume prescribed). This program builds upon a General Preparation Phase and further increases work capacity while setting the stage for increased success of future performance phases, such as strength and power. This program includes performance elements of Pillar Preparation, Movement Preparation, Movement Skills, Plyometrics/Medicine Ball, Strength/Power, and Regeneration.What's the goal?Increase in functional muscle mass.Who is this for?Individuals seeking to increase functional muscle mass to support future performance phases, such as strength and power.What's the training schedule?3 days/weekWhat type of sessions are included?Strength: This involves weightlifting and other resistance exercises to help players build strength and power.Agility: This includes drills and exercises that focus on improving speed, quickness, and overall agility.Speed and Power: This involves sprinting, jumping, and plyometric exercises to develop explosive power and speed.Skill Development: This involves drills and techniques designed to help players refine their specific football skills, such as running, catching, and tackling.Conditioning: This includes cardiovascular exercise and other activities designed to help players build endurance and stamina.Recovery and Rehabilitation: This includes activities and techniques designed to help players recover from injury and maintain optimal health and well-beingWhat equipment is needed?Full gym (Dumbbells, barbells, resistance bands, med ball) and room for agility training with ladders and hurdlesHow do I get started?Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantly

With a strong foundation built, this program now focuses on an increase in strength. While the primary goal is to increase total body strength, the program remains rooted in movement efficiency. The phase will provide strength to support movement and will focus heavily on fundamental movement patterns as opposed to isolating muscles. This leads to an increase in functional strength, ensuring a positive transfer to the court, field or sporting arena. This phase includes performance elements of Pillar Preparation, Movement Preparation, Movement Skills, Plyometrics/Medicine Ball, Strength/Power, and Regeneration.What's the goal?Increase total body strength.Who is this for?Individuals interested in increasing total body strength to support movement and performance.What's the training schedule?3 days/weekWhat type of sessions are included?Strength: This involves weightlifting and other resistance exercises to help players build strength and power.Agility: This includes drills and exercises that focus on improving speed, quickness, and overall agility.Speed and Power: This involves sprinting, jumping, and plyometric exercises to develop explosive power and speed.Skill Development: This involves drills and techniques designed to help players refine their specific football skills, such as running, catching, and tackling.Conditioning: This includes cardiovascular exercise and other activities designed to help players build endurance and stamina.Recovery and Rehabilitation: This includes activities and techniques designed to help players recover from injury and maintain optimal health and well-beingWhat equipment is needed?Full gym (Dumbbells, barbells, resistance bands, med ball) and room for agility training with ladders and hurdlesHow do I get started?Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantly

Power refers to the product of mass and velocity, and this is the focus of this program. Primary movement patterns will be loaded with a moderate resistance, but the added intent for speed of movement is what will lead to a positive outcome for this phase. Sports and life tend to be constrained by time, and strength alone does not suffice. The ability to generate force at speed (power) allows for positive transfer to increase sport performance. This phase includes performance elements of Pillar Preparation, Movement Preparation, Movement Skills, Plyometrics/Medicine Ball, Strength/Power, and Regeneration.What's the goal?Increase ability to generate force at speed (power)Who is this for?Individuals seeking to improve their overall ability to generate power and increase performance.What's the training schedule?3 days/weekWhat type of sessions are included?Strength: This involves weightlifting and other resistance exercises to help players build strength and power.Agility: This includes drills and exercises that focus on improving speed, quickness, and overall agility.Speed and Power: This involves sprinting, jumping, and plyometric exercises to develop explosive power and speed.Skill Development: This involves drills and techniques designed to help players refine their specific football skills, such as running, catching, and tackling.Conditioning: This includes cardiovascular exercise and other activities designed to help players build endurance and stamina.Recovery and Rehabilitation: This includes activities and techniques designed to help players recover from injury and maintain optimal health and well-beingWhat equipment is needed?Full gym (Dumbbells, barbells, resistance bands, med ball) and room for agility training with ladders and hurdlesHow do I get started?Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantly

This program focuses on increasing mobility. Which offers an opportunity to improve common movement patterns found within the EXOS training system. Additionally, a general mobility phase seeks to increase both mobility (range of motion) and stability (control of movement), while correcting any movement asymmetries when comparing right and left sides. This will truly set your foundation for further success in later themes. This phase includes performance elements of Pillar Preparation, Movement Preparation, Movement Skills, and RegenerationWhat's the goal?Increase both mobility (range of motion) and stability (control of movement).Who is this for?Individuals interested in increasing both mobility (range of motion) and stability (control of movement).What's the training schedule?7 days/weekWhat type of sessions are included?Recovery and Rehabilitation: This includes activities and techniques designed to help players recover from injury and maintain optimal health and well-beingWhat equipment is needed?Home gym (Resistance bands, massage tools, foam rollers, massage balls) and room for mobility training.How do I get started?Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantly