1.7 Week 1: Saturday – Bodyweight Workout: Bodyweight Conditioning

Topic
Materials

Joint Mobility Follow Along | Perform 1 Round Each Exercise

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Pelvic Tilt
Description: stand in a tall neutral stance. Tuck your pelvis under by squeezing your butt and then tuck your pelvis back sticking your butt out.

Lateral Pelvic Tilt
Description: Stand in a tall neutral stance. Keep a soft bend in both knees and lift one hip up and one down. Bend the knee of the hip that you lift up and connect your hip right to your ribs and alternate sides.

Hip Circles
Description: squeeze your butt and tuck your pelvis under, then lift your hip laterally to one side, then tuck back, then lateral lift to other side. Circle your hips around smoothly.

Lateral Spine Glide
Description: stack your forearms and shift side to side, gliding your ribs over your hips. Try not to move your hips but section your upper body over your lower body.

Spinal Flexion and Extension
Description: in a standing position with your pelvis tucked under inhale and open your chest wide, chin to sky, extending your spine. Exhale and tuck your chin to your chest, round your shoulders, flexing your spine. Alternate between flexing and extending your spine.

Lateral Spinal Flexión
Description: Bend one arm and point it up and lift the other arm and point it down. Reach the hand pointing up, up and over your head in one direction and the hand that is pointing down in the opposite direction. Create as much distance as you can from the fingertips on one hand and the fingertips on the other hand. Reach as far as you can in opposite directions. Alternate sides and reach 10 times in each direction.

Neck Juts and Tucks
Description: Stick your chin forward and then tuck it back getting long through your spine.

Neck Glides
Description: Standing in a tall neutral stance, glide your head shoulder to shoulder.

Arm Screws
Description: Lift your arms out to your side palms up and open. Rotate one palm all the way around, rotating the same side shoulder in its pocket as you look and reach with your other arm in the opposite direction. Shrug the rotating shoulder and roll it up and over your chest/pec and dip it towards the floor as you reach palm open in the opposite direction. Alternate sides and you can even dip at the knees to help drive the shoulder further to the floor getting deeper into your stretch.

Arm Circles
Description: Lift both arms ups, one in front and one in the back. Reach as far as you can in opposite directions and then draw big circles with your arms. Keep reaching in opposite directions as you reach through the middle (both arms are horizontal) to help open up your mid back. Circle in both directions, backward and forwards.

Elbow Circles
Description: Hold your arms out in front of you, circle your forearms in and then point your thumbs out, try and bring your elbows together as you circle your hands out as wide as you can. Perform 5 circles in one direction and then 5 in the other direction.

Paint the Fence
Description: Hold your arms out in front of you and then lift your wrist up as high as you can, flexing your wrist, then lower your wrist as low as you can, extending your wrists. Flex and extend your wrist up and down for 5 to 10 reps.

Hang Loose Shake
Description: Bend your three middle fingers in, pointing your pinkies and thumbs out. Laterally shake your wrists quickly and loosely. Shake it around for 10 to 20 shakes.

Forward Leg Swings
Description: Stand tall with a proud chest. Keep your core tight and swing on leg forward and up, kick your leg straight and then swing it back down and bend at the knee when your knee meets your other knee. Kick your butt and repeat. Try not to arch your back and stay as tall as you can.

Lateral Leg Lift
Description: Stand tall and lift one leg up to the side as high as you can. Try not to lean to the opposite side. Press through your rooted foot to stabilize and try not to swing your leg up but lift it with intention. Perform 10 slow and controlled reps on each side.

Knee circles
Description: Grab your knees and draw big circles with them. Trail the outside edges of your feet. Draw as big of circles as you can. Perform 5 knee circles in one direction then 5 in the other direction.

Ankle Rolls
Description: Start in a standing position, turn your feet away from each other at about a 90-degree angle. Pivot on your foot and tuck your toes under and roll your ankle putting only as much pressure as you feel comfortable with. Stretch the ankle as your twist the rest of your body with the pivot and alternate sides slow and steady.

 

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Work Set 1 | 3 Rounds, Rest 30 Seconds In Between Rounds

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Work Set 1: 3 Rounds, Rest 30 Seconds In Between Rounds

Beast Wave Unload X 30 Seconds

Start in a loaded beast position. Sit your hips back towards your heels and actively press with your palms, extend your arms and sink your head and chest to the floor. Lift your hips up as high as you can. And flex your spine as you shift forward. Drop your hips and now extend your spine in the forward position. Lift your chin to the sky. Reverse the wave by tucking your chin to your chest. Press through the ground and protract your shoulders. Flex your spine as you shift back and sit your butt back towards your heels and repeat.

Ape Reach X 30 Seconds

Start in a deep squat and then shift your weight forward onto the balls of your feet as you open your knees as wide as you can while also opening your arms and chest wide and lifting your chin to the sky. Then sit back on your heels and tuck your chin towards your chest and reach forward and down towards the ground with your hands. Alternate between opening and closing your posture rocking between shifting your weight from your heels to the balls of your feet.

Alternating Sit Throughs X 30 Seconds

Start in a beast position and then take one hand off the ground and lift your opposite foot and twist to the opposite side and sit your hip to the ground, bringing your foot behind your opposite heel. Open your chest wide by pulling your free elbow up and back engaging your lats. Shift back into your beast and then alternate sides.

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Work Set 2| 4 Rounds, Rest 90 Seconds in Between Sets

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Work Set 2: 4 Rounds, Rest 90 Seconds in Between Sets

Loaded Beast To Mountain Climber X 30 Seconds

Start in a loaded beast position. Sit your hips back towards your heels and actively press back with your palms extending your arms and then step one foot forward outside your same side palm. Then, step down and back into your loaded beast before alternating sides.

Lateral Traveling Ape X 30 Seconds

Start in a deep ape position with your heels on the ground. Place your hands on the ground framing your foot, then hop laterally into a deep squat. Try to keep a long spine and tight core as you push your knees forward and out. Position before transition. 

Alternating Side Kick Throughs X 30 Seconds

Start in a beast position, hands under your shoulders and knee slightly tucked in underneath your belly button line. Lift on hand off the ground and kick your opposite leg through. Pull your elbow up and back and point your toes on the foot that is kicking. Keep your leg off the floor and create as much distance as you can from your elbow to your toes. Pull your leg back through and switch to the other side.

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Work Set 3 | 4 Rounds, Rest 90 Seconds In Between Rounds

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Work Set 3: 4 Rounds, Rest 90 Seconds In Between Rounds

Loaded Beast To Squat Jump X 30 Seconds

Start in a loaded beast position. Sit your hips back towards your heels and actively press back with your palms extending your arms and then explosively jump your feet to your hands into a squat. From the squat, jump up explosively keeping a proud chest and tight core. Then come back down to your squat and press back to the loaded beast position. 

Crab Toe Taps X 30 Seconds

Start in a crab position with your legs bent and arms straight. Keep a long spine from your head to your tailbone and then lift one foot off the ground and extend your leg and touch your toes with your opposite hand and then alternate sides. Try not to wobble all over the place but maintain a rigid structure.

Push Ups As Slow As Possible X 30 Seconds

Start in a push-up position with your palms underneath your shoulders and keep a straight line from your heel to your head. Keep forward pressure on your wrists and pull yourself down into your push up, engaging your lats. Go as slow as you can both up and down. Think 4 to 5 seconds down and 4 to 5 seconds up. Don’t stop at the top or the bottom, keep a continuous, slow motion throughout.

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Work Set 4|4 Rounds, Rest 90 Seconds In Between Rounds

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Work Set 4: 4 Rounds, Rest 90 Seconds In Between Rounds

Beast Press X 30 Seconds

Start in a quadruped position with your knees tucked in underneath your belly button line and hands underneath your shoulders. Then perform a beast press or push up in this position by pulling yourself down and keep a straight line from your head to your shoulders and hips, drive your knees apart so they don’t touch the ground and then press back up before repeating.

Periscope X 30 Seconds

Lay face down on the floor. Tuck your toes back, with the tops of your feet flat down on the floor. Pull your hands underneath your shoulders. Lift your chest and hands off the ground and extend your spine as tall as you can. Pack shoulders engaging your last. Big deep breaths driving your belly into the floor to get taller. Look in all directions while keeping your extension. Keep your glutes right and pelvis tucked.

Knee Strikes X 30 Seconds

Stay light on your feet and step forward and explosively drive one knee forward. Triple extend your rooted leg for maximum power. Bring the lifted leg back behind you, shuffle your feet and alternate sides.

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Decompression & Cool Down Follow Along | 1 Round Each Exercise

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Decompression: 1 Round of Each Exercise

Kneeling Spine Wave X 1 Minute

Start on your knees. Sit your butt back towards your heels, extend your arms out in front of you, extend your spine here, sinking your head, chest and shoulders down towards the floor. Inhale as your in the back position and then exhale and flex your spine as you shift your weight forward and then inhale and drop your hips and lift your chin to the sky, chest up and shoulders back. Move forward and back waving through your spine. Keep your arms straight throughout the whole set.

Bow Draw To Arm Thread X 1 Minute

Starting on your knees, draw one elbow up and back as you inhale and then reach through with that arm and needle under your armpit, stacking your shoulders. Exhale and twist deeper into your stretch. Alternate sides by coming back up and drawing your opposite elbow up towards the sky with your next inhale. Try to coordinate one breath with one rep.

Alternating Shoulder Drop X 1 Minute

Get on your knees. Spread your hands wide. Lean into one palm, bending your elbow as you drive your opposite shoulder down towards the floor. Move slow and steady, creating a mindful stretch in your chest, shoulders and neck.

Alternating Floor Scorpion X 1 Minute

Lay face down and extend both arms out to your sides. Lift one foot up and then step over to your opposite side, bending your knee. Squeeze your butt and lift your knee back, pressing into the outside edge of your foot and reach in the opposite direction with your hand. Take a couple deep breaths in this stretch and then alternate sides slow and steady.

Shinbox Switch With Twist X 1 Minute

Start in a shinbox position and then shift your knees to one side. Twist your torso towards the direction you shifted as if you are performing a push up over the top of your thigh. Alternate sides slow and steady.

Standing Lateral Spine Roll x 1 Minute

Starts by folding at the hips. Let your head hang and keep a soft bend in the knees. Lean your spine to one side and shift your weight to the opposite hip. Use your inside arm to press against the inside of your leg and turn you opposite elbow to the sky. Try to get a deep stretch in your low back and then turn back down to the floor and hang your head and alternate sides.

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Today’s Workout is Complete, Great Job!

Don’t forget to leave a comment If you have any questions.

 

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