Bodyweight 10B

May 3

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) March in Place for 60 seconds

Knees must raise to hip level or higher. Keep head and neck neutral. Watch for collapsing forward. Focus on feeling your hip flexor area working together with your abdomen area to raise the knee upward. Work on the arm swing.

(2) 20 Glute Bridges, floor or elevated

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.

(3) 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.

(4) 10 Dead Bugs

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

(5) Push-Ups as many as you can do with good form.

Chest touches floor or within a couple of inches. 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).

(6) 25 Bodyweight Squats

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!

(7) 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.

(8) 4x10 second Side Planks

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.

(9) 10 Downward Dogs

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.

(10) 5x5 second Half Kneeling Active Hip Flexor Stretch