Additional Bodyweight Exercises
Bodyweight Lateral Squat
Keep your heel down.
Keep your knee pointed straight ahead over your toes.
Only lower as far as you comfortably can.
Prisoner Squat
Lock your ribs down with your abs.
Keep your feet straight ahead.
Tuck your tailbone and squat straight down.
Keep your knees straight out over your toes.
Overhead Broomstick Squat
Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much.
Lower down with your weight in your heels, your feet forward, your knees straight over your little toes and abs braced.
Squat upward while maintaining good positioning with your knees straight forward, neutral spine, weight through heels.
Don't arch your lower back at the top.
Alternating Bodyweight Split Jump
Lower so that at the bottom your knees are both around 90 degrees.
Don't let your hips open up at the bottom. Keep them squared forward.
Drive through your forward heel as you jump, and keep your knee tracked over your toes.
Prone T Raise
Keep your chin tucked and head in line with the rest of your spine.
Tuck your tailbone under and use your abs to keep your ribs pulled down.
With your thumbs up, squeeze your shoulder blades together as you move your hands outward.
Don’t jut your chin out, shrug your shoulders, allow your shoulders to roll forward, or arch your lower back.
Prone Y Raise
Keep your chin tucked and head in line with the rest of your spine.
Tuck your tailbone under and use your abs to keep your ribs pulled down.
With your thumbs up, squeeze your shoulder blades together as you move your hands outward.
Don’t jut your chin out, shrug your shoulders, allow your shoulders to roll forward, or arch your lower back.
Prone YTI
Keep your chin tucked and head in line with the rest of your spine.
Tuck your tailbone under and use your abs to keep your ribs pulled down.
With your thumbs up, squeeze your shoulder blades together as you move your arms in the YTI motion.
Don’t jut your chin out, shrug your shoulders, allow your shoulders to roll forward, or arch your lower back.
Supine Psoas March
Keep the front of your pelvis pulled towards your ribs, your abs tight, your lower back pressed into the floor and your tailbone tucked under.
Pull one knee straight to your chest and keep the other leg extended straight out by contracting your glute on that side.
Don’t arch your lower back or lift the other leg off the ground.
Bodyweight Squat Thrust
Squat down with your heels on the ground.
Squat up while keeping your heels down and your abs braced.
Don't arch your lower back at the top.
Burpee Without Pushup
Squat down with your feet straight forward, your heels on the ground and your knees tracking over your toes.
Jump back to a plank position, and land with your abs braced and without arching your back.
Keep your ribs down and your tailbone tucked under while in the plank position to keep your lower back from arching.
Jump back to the squat position with your heels on the ground, knees straight forward and feet straight.
Jump upward and drop down to repeat.
Mountain Climber
Brace your abs in order to pull your ribs down, and keep your tailbone tucked under.
Keep your shoulders "active." Don't let them relax during the movement.
Keep a rigid torso and move only from your hips, bringing one knee up at a time.
Don’t allow your lower back to arch or your hips to shoot up.
Burpee
Squat down with your feet straight forward, your heels on the ground and your knees tracking over your toes.
Jump back to a plank position, and land with your abs braced and without arching your back.
Drop into the pushup while keeping your tailbone tucked under and squeezing your shoulder blades together and down to your back pockets.
Finish the pushup and jump back to the squat position with your heels on the ground, knees straight forward and feet straight.
Jump upward and drop down to repeat.
