Bodyweight 12B

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) Single Leg Glute Bridges, floor or elevated, 8-15 reps

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.

(2) 10 Bird Dogs

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.

(3) 10 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.

(4) MAX Push-Ups

Watch for letting your glutes relax and hips sagging.
To scale this, perform modified push-ups from knees or hold a Straight Arm Plank for up to 60 seconds (glutes must be locked tight and no sagging (not even a little sagging).

(5) Bodyweight Squats 20-25 reps or Walking Lunges 30-60 seconds

Watch for knees collapsing inward. If you have limited ankle mobility, wear shoes or elevate heels up to 1 inch. Be sure to sit your hips back as if you are going to sit in a chair. Use a chair if you need guidance. Think glutes (butt muscles) and quads. 4 sets equals 100 reps!

(6) 10 Single Leg with Opposite Arm Reaches

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.

(7) 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.

(8) 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.

(9) 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!

(10) 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.

(11) Downward Dogs 4-6 reps

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.

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