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Introduction to Bodyweight Strength 1

Here are some simple routines you can perform on your own to build some basic strength! Enjoy.





Introduction to Bodyweight Strength 1


Routine 1


Main

A1. Push Ups

x7~10reps (T31X1)
Goal - Chest to the floor for 10 reps.

A2. Body Rows

x 7~10reps (T31X1)
Goal - Fists to the chest for 10 reps, 2 steps closer than week 1.

A3. Horse Stance Squats (4 Steps)

x 7~10reps (T35X1)
Goal - Hips below knees for 10 reps with an upright body.

*Perform 4 sets
*60s rest between exercises

Accessory Work

B1. Hanging Shrugs

x7-10reps, hold last rep active for 7-10s (T2013)
Goal - Full depression for 10reps, holding last rep active for 10s.

B2. Dip Support Hold

x7-10reps, hold last rep active for 7-10s (T2013)
Goal - Full depression for 10reps, holding last rep active for 10s.

B3. Assisted Single Leg Hinge

x 7~10reps (T3121)
Goal - Increased ROM for 10 reps without losing balance, light assisted.

*Perform 3 sets
*60s rest between sets, minimal rest between exercises.

Routine 2


Main

A1. Feet Assisted Pull Ups

x5-7reps (T41X1)
Goal - Chin above bar for 7 reps, light feet.

A2. Feet Assisted P-Bar Dips

x7-10reps (T41X1)
Goal - Shoulders parallel to elbows for 10 reps, light feet.

A3. Cossack Squats

x 7~10reps (T31X1)
Goal - Increased ROM for 10 reps.

*Perform 4 sets
*60s rest between exercises

Accessory Work

B1. Active Hang

x45s-60s
Goal - Hold 60s with scapula fully depressed.

B2. Dip Support Hold

x45s-60s
Goal - Hold 60s with scapula fully depressed.

B3. Single-Leg Hinge

x 7~10reps (T3121)
Goal - Increased ROM for 10 reps without losing balance.

*Perform 3 sets
*60s rest between sets, minimal rest between exercises.

Routine 3


Main

A1. Feet Assisted Pull Ups

x5-7reps (T41X1)
Goal - Chin above bar for 7 reps, light feet.

A2. Cossack Squats

x 7~10reps (T31X1)
Goal - Increased ROM for 10 reps.

A3. Feet Assisted P-Bar Dips

x5-7reps (T41X1)
Goal - Shoulders parallel to elbows for 7 reps, light feet.

A4. Single-Leg Hinge

x 7~10reps (T3121)
Goal - Increased ROM for 10 reps without losing balance.

*Perform 3 sets, 60s rest between exercises


AMSAP 10mins

B1. Push Ups

x5reps (T 20X0)

B2. Body Rows

x5reps (T20X0)
Goal - 8 sets in 10mins

*As Many Sets As Possible

Accessory Work

C1. Passive Hang

x45s-60s
Goal - Hang relax for 60s.

C2. Horse Stance (4 Steps)

x 45s-60s
Goal - Hips below knees for 60s with an upright body.

*Perform 3 sets
*60s rest between sets, minimal rest between exercises.
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