Bodyweight 11C

Sep 10

Written By Coach

Complete these in the order listed as each exercise helps set up for the next. Minimum is to complete 1 round of each exercise and 50% of each sets repetitions/durations throughout the day or as a single round. Complete up to 4 ROUNDS. Exercise video tutorials are located below workout.

1-4 Rounds

(1) Bird Dogs 8-10 reps each side

Hold each end range for 5 seconds.
Move slow through range of motion.
Work on building tension throughout your core and stabilizing the entire spine.

(2) Dead Bugs 8-10 reps each side

Practice with head off the ground and chin tucked, working the front of your neck with your core. Hold end range for 5 seconds.
Work on building tension throughout your core and stabilizing the entire spine.
You can get creative with things laying around the house of additional resistance.

(3) Single Leg Glute Bridges Elevated or Floor, 8-15 reps each side

Add 10-25+ lbs of weight to hips (water cooler, sandbag, comfortable weight).
Pause at top end range 3-5 seconds.
focus on gluteal engagement.

(4) Push-Ups to T’s 3-6 reps each side

Complete several pushups prior to working on your T’s for your first set.
Move slow and purposeful. Own each end range position.

(5) Single Leg with Opposite Arm Reaches 10 reps each side

Sets can be broken up, just go back and forth until a total of 10 are completed for each side. Goal is to primarily feel you're glutes and core doing most of the work stabilizing the movement.
Watch for knee collapsing in our outward.

(6) Side Planks 60-90 seconds

Create body tension, feel everything locked in and tight. Don't just hold, practice building tension throughout.
Stay strong through your shoulders and upper body.
Head position is neutral, watch for pushing it forward.

(7) Jump Rope 30-90 seconds

Sets can be broken up into 15 second increments to feel things out and practice.
Be light on your feet. Keep chest tall, shoulders relaxed.
If you don’t have a jump rope, just mimic the action or do jumping jacks.

(8) Side to Side Bear Crawls 40-90 seconds

From all fours, with wrists lined up slightly in front of shoulders, elevate knees just a couple of inches off of the floor.
Move slowly side to side. You can also play around with moving front to back, create a square, etc. Have fun!

(9) Lateral Lunges to Balance 10-12 reps each side

Be sure to sit hips back and keep foot and ankle in good alignment with hip.
Trailing leg stays locked out at knee.

(10) Upward into Downward Dogs 3-6 cycles

Hold each end point for 2-3 breaths. Work on extending full through your shoulders and elbows. Watch for arching of lower back trying to compensate for lack of shoulder mobility.
Press through your entire hand.

(11) Split Stance Adductor/Hip to T-Spine Stretch