WORKOUT
Bodyweight Workout 1
A structured bodyweight strength session with preparation, 9 main exercises, and cool-down. Perform main exercises in order provided. 3 sets each.
WARM-UP
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Cardio — Assault Bike or Rower | 5 min | Zone 2 (60–70% heart rate max) | Zone 1 (50–60% heart rate max) |
01 Cardio — Assault Bike or Rower
5 min
Progression Zone 2 (60–70% heart rate max)
Modification Zone 1 (50–60% heart rate max)
PREPARATION
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Hip Hinge | 10x | Single leg | Seated |
| 02 | Standing Dynamic Hamstring Stretch | 10x | Increase hip flexion | Lie on back |
| 03 | Shoulder Prayer Stretch on Wall | 10x | Add lift-off | Decrease range |
| 04 | Shoulder ABC at Wall | 1x | Weighted ball | Lower arm placement on wall |
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Push Up w/ Mod | 3 sets of 6–20 | Clap Push Up, Weighted vest | Weight-bearing on knees |
| 02 | Facing Wall OH Squat | 3 sets of 6–12 | Weighted vest, hold PVC dowel overhead | Reduce depth of squat |
| 03 | Dips | 3 sets of 6–12 | Weighted vest, hook dumbbell in feet | Feet on floor with legs straight using bench, or resistance band assist |
| 04 | SL Push Off | 3 sets of 6–12 | Add hop at top, weighted vest | Lower box height |
| 05 | Pull Up w/ Mod | 3 sets of 6–12 | Alternating grip each set, weighted vest | Resistance band assist |
| 06 | SL Bridge | 3 sets of 6–12 | — | Double leg bridge, lower height of bench |
| 07 | Bear Crawl Wall Commando | 3 sets of 6–12 each arm | Weighted vest | Bird Dog |
| 08 | Bird Dog | 3 sets of 6–12 | Weighted vest | Limit range |
| 09 | Roman Chair | 3 sets of 6–12 | Weighted vest | Limit range |
3 sets of 6–20
Progression Clap Push Up, Weighted vest
Modification Weight-bearing on knees
3 sets of 6–12
Progression Weighted vest, hold PVC dowel overhead
Modification Reduce depth of squat
03 Dips
3 sets of 6–12
Progression Weighted vest, hook dumbbell in feet
Modification Feet on floor with legs straight using bench, or resistance band assist
04 SL Push Off
3 sets of 6–12
Progression Add hop at top, weighted vest
Modification Lower box height
3 sets of 6–12
Progression Alternating grip each set, weighted vest
Modification Resistance band assist
09 Roman Chair
3 sets of 6–12
Progression Weighted vest
Modification Limit range
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Cross Body Shoulder Stretch | 1 x 30 sec | Lean into wall, lacrosse ball between shoulder and wall | Lower arm position |
| 02 | 1/2 Kneel Quad/HF | 1 x 30 sec | Squeeze gluteals during stretch | PVC dowel for balance |
| 03 | Supine Straight Leg Raise | 1 x 30 sec | Pull toes toward body | Point toes toward ceiling |
| 04 | Thoracic Self Extension Mob — Supine Over Foam | 10x upper / 10x mid thoracic | Use deep tissue foam roller | Seated in chair |
| 05 | Up Down Dog | 10x | Exhale at bottom of arch position | Pillow under waist area |
1 x 30 sec
Progression Lean into wall, lacrosse ball between shoulder and wall
Modification Lower arm position
1 x 30 sec
Progression Squeeze gluteals during stretch
Modification PVC dowel for balance
1 x 30 sec
Progression Pull toes toward body
Modification Point toes toward ceiling
10x upper / 10x mid thoracic
Progression Use deep tissue foam roller
Modification Seated in chair
05 Up Down Dog
10x
Progression Exhale at bottom of arch position
Modification Pillow under waist area
Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.