Bodyweight exercises

Squats-bodyweight or weighted

  • Feet are hip distance apart
  • Toes pointing out slightly (15-30 degree angle, point them at 1-3 o’clock)
  • Maintain a neutral spine (no curve in your spine)
  • To squat, sit back like you are sitting in a chair
  • Knees tracking over your ankles
  • Quads will be parallel to the floor, flat enough to rest a tray on your legs
  • Chest is open, don't round your shoulders
  • Don’t tuck your tailbone
  • To come back up, push up with your glutes and down with your feet as you raise you body back up to standing

Lunge (reverse or forward)

  • Front leg is bent at a 90 degree angle
  • Foot is planted comfortably on the ground, press down through the arch of your foot to evenly distribute your weight
  • Move slowly in a controlled manner as you lower to the ground
  • Your front knee can be directly over your ankle, or slightly past, but not behind your ankle
  • Slowly lower your knee to the ground

Glute Bridge

  • Lay with your back flat on the ground, knees are bent
  • Heels below your bum
  • Arms are flat on the ground, palms press into the floor
  • Engage your glutes and lift your pelvis up to the ceiling, making a straight line with your body from your knee to your chest
  • Press into the floor with your arms
  • Slowly lower back down without touching the mat
  • Head and neck remain on the mat at all times


Lunge jumps

  • Begin by standing straight
  • Raise your arms in front to help lift you when you jump up
  • Land in a lunge form
  • Raise your arms again as you lift up and switch legs
  • Drive your arms down when you land

Full Planks

  • Shoulders directly over wrists
  • Quads, glutes, and core are engaged -squeeze as hard as you can
  • Chest is open and straight, don't round your shoulders
  • Spine is neutral
  • *elbow planks-same posture except your bodyweight is resting on your elbows, arms are bent at 90 degrees

Planks with flexion

  • Start in full plank position
  • Balance on your hands and one foot
  • Bring your right knee to your chest -as far up as you can
  • Replace foot and bring left knee to chest
  • Maintain a neutral spine
  • Engage your core

Planks-Serpentine

  • Begin in plank position (elbows or full)
  • Balance on your hands and one foot at you bring your right knee to your right elbow
  • Replace right foot and bring left knee to left elbow

Side to side planks

  • Begin in full plank position, belly facing the mat
  • Slowly shift your weight to your right arm as you turn body 90 degrees, belly faces the wall
  • Rest your left foot on top of your right foot
  • Raise your left arm and squeeze your back muscles
  • Slowly roll back to center and repeat on the right side

Quadruped leg lifts

  • Begin on all fours (table position)
  • Shoulders over wrists
  • Hips over knees
  • Keep your hips square to the mat
  • Support your weight with your hands and your left leg as you use your glutes to straighten your right leg directly behind
  • Flex or point your back foot as far behind you as you can reach
  • Lift your right leg as high as you can while maintaining a neutral spine
  • Keep your pelvis facing the floor

Quadruped side leg raises

  • Begin on all fours (table position)
  • Shoulders over wrists
  • Hips over knees
  • Keep your hips square to the mat
  • Support your weight with your hands and your left leg as you raise you bent right leg as high as you can while keeping your pelvis facing the floor
  • Arms remain straight
  • Support your lower back by bracing your core
  • Spine is neutral (no curve!)

Jab, cross

  • Begin in a split stance, left foot slightly in front of the right, body facing 2 o'clock
  • Put your weight on your left foot as you jab your left fist in front of you, at shoulder height-use as much power as you can here
  • Turn your body, square your hips as you swing your right arm across your body, full power

Pushups

  • Begin in a Full Plank position
  • Bend your elbows at 30 degree angle from your body
  • Lower your body to the floor
  • Maintain neutral spine from tailbone to your head
  • Don't crane your neck to reach the floor
  • Engage your core, quads and glutes to help raise your body back to the top
     

Weight-based exercises

Bent-over rows

  • Knees are bent
  • Body is tilted 35 degrees
  • Spine is neutral (no curve); even though your body is tilted (a straight-line from your head to tailbone)
  • Arms begin in a straight position
  • To row, squeeze your scapulars (shoulder blades) together as you bend your elbows upward
  • Support your lower back by bracing your core (flex you core muscles)

Arnold Press

  • Begin with your arms bent at 90 degrees in front of you
  • Open your arms to the side while maintaining that angle
  • Use your back and shoulder muscles to push the weights above your head and fully extend your arms

Bicep curl

  • Begin standing with a neutral spine
  • Arms should be at a 90 degree angle ("L" shape)
  • Elbows firm against your body
  • Slowly engage your back muscles and biceps to raise the weight towards your shoulders
  • Engage your glutes, core, and quads as you lift and lower the dumbbell
  • Maintain a neutral spine
  • Don't let anything but your arms move as you raise the weight (no swaying your torso)

Resistance Band Exercises

Side step with band

  • Step with both feet on the middle of your band
  • Grab each handle
  • Roll your shoulders back
  • Maintain neutral spine
  • Step side to side by pushing the band with your abductors (outer leg muscles of your upper leg)


Shoulder Press with band

  • Raise band to shoulder height
  • Protect your shoulders by keeping your hands in the same plane as your ears as you push the band and extend your arms
  • Engage your back muscles as you push the band

Bicep Curl with band

  • Arms should be at a 90 degree angle ("L" position)
  • Elbows firm against your body
  • Slowly engage your back muscles and biceps to raise the the band towards your shoulder
  • Engage your glutes, core, and quads as you raise!
  • Slowly lower the band back to and "L" position
  • Maintain a neutral spine as you continue to raise and lower the weight
  • Don't let anything but your arms move as you raise and lower the band (no swaying your torso)

Shoulder-height rows with band

  • Begin in a comfortable split stance
  • Maintain a neutral spine and engage your core
  • Arms are straight out in front of you, holding the band at shoulder-height
  • Pull the band towards your body as you bend your elbows outward
  • Arms should not drop below your chest
  • Squeeze your back muscles as you pull the band towards your body
  • Slowly release the band

Standing chest press with band

  • Turn your back away from the secured band and grab one end of the band with each arm
  • Adopt a comfortable and stable split stance
  • Being with your elbows bent at shoulder height
  • Engage your chest muscles as you push the band away from your body directly in front of you and straighten your arms
  • Slowly bend your arms and allow the band to return back to your chest
  • Maintain a neutral spine from your tailbone to your head!, and open chest (don't round your shoulders)


Waist-height rows with band

  • Begin in a comfortable split stance
  • Maintain a neutral spine and engage your core
  • Arms are straight out in front of you, holding the band at waist-height
  • Pull the band towards your body squeezing your back muscles and biceps as you pull the band
  • Elbows brush your waist
  • Squeeze your back muscles as you pull the band towards your body
  • Slowly release the band in front of you