Bodyweight 11

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 Major for 30-60 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) 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.

(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 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.

(5) Max Set of Push-Ups as many as you can do with good form

Chest just taps the 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) Bodyweight Squats 20-25 reps

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) 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.

(9) Jumping Jacks 60-90 seconds

30-60 seconds for each set. Sets can be broken up into 15 second increments. Practice being light on your feet.

(10) Lateral Lunges to Balance 10 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. Don’t move your hands or feet to compensate for lack of range of motion, practice.

* Bonus Exercise!