The Complete List of Accessory Movements within BDP

Key wellness & self-improvement strategies / productivity tips mentioned

Adopt a minimalist, time-efficient training protocol

• Commit to ~80 minutes per week of intentional physical training using the program’s structure.

Anchor your practice on two “signature” movements

Your entire ~80 minutes is mainly focused on building excellence in:

• The Six-Count Burpee
• The Navy SEAL Burpee

Accessory work is used specifically to improve performance in these.

Use “decomposition workouts” to build skill

• About once per month, run a workout that breaks each signature movement into parts
• Train those parts in isolation using accessory exercises.

Add accessory movements with a clear purpose (no randomness)

The video emphasizes that exercise selection is principled—each accessory movement strengthens specific counts/sections of the burpees.

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Accessory movements listed (and what they train)

For the Six-Count Burpee

Bodyweight Squat

• Focus: builds skills needed for early/critical phases (notably count 1 and count 6 mechanics such as bracing/glute tension and control under/near parallel).

Push-ups

• Focus: supports counts 3 and 4 (the push-up portion of the six-count).

In-and-Out / Squat Thrust (4-count)

• Focus: trains the jumping in/out to plank and back that occurs around counts 2 and 5.
• Structure (4-count):
  1. into plank
  2. jump in
  3. out
  4. stand/return (then repeat for sets)

Glorious 4-Count Burpee

• Focus: provides burpee practice for every count except the middle push-up counts, keeping the drill aligned with the six-count structure.
• Structure:
  • hands to ground (count 1) → jump out to plank (count 2) → jump in (count 3) → stand up (count 4)

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For the Navy SEAL Burpee

Mountain Climbers

• Focus: trains the knee-to-chest crunch action (the core “crunch” element of the Navy SEAL).

5-Pump Navy SEAL

• Focus: increases upper-body endurance by expanding push-up reps.
• Structure: includes 5 push-up reps total (designed to make the “normal” Navy SEAL feel easier afterward).

7-Pump Navy SEAL

• Focus: deeper upper-body endurance drill via 7 push-up reps total.

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How to use these strategically (mental + programming advice)

Use variation as a pressure valve (psychological reset)

If you’re in a plateau or intimidated by the intensity, occasional accessory/decomposition sessions can:

• reduce stress/fear of training pain
• help you “let off steam”
• renew motivation for the next all-out session

Frequency guidance

• Don’t overdo accessory-focused work:
  • No more than every 3–4 weeks.

Keep main focus on the two signature movements

• Accessory work should serve carryover—don’t let it replace the core practice.

Create your own accessory workouts

• You can build variations using a ~20 minute timeframe
• Keep priority on the signature burpees.

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Presenters / sources

• Presenter: The creator/host of the channel (referred to as “busy dad” throughout the subtitles)
• Named source/influencer (equipment/exercise reference): Dr. Roy(a)l Burpee (credited with the original “Glorious 4-Count” / original burpee concept)
• Named person (recommendation reference): Lee (credited with introducing the “7 pump” variation; described as “strong and condition”)