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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)