Body Weight Exercises

Lower Body

Upper Body Push

Upper Body Pull

Isolated Core and Back

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Multi Joint Lower Body

Reverse Lunge
Speed Box Squat
Alternating Cossack Squat
Single Leg Wall Sit
Alternating Cossack Squat
Cossack Squat
Power Sit and Stand
Wall Sit
Sumo Squat
Side Lunge
Sumo Wall Sit

[wp-video-popup mute=”1″ hide-related=”1″ id=”reverselunge” video=”https://www.youtube.com/watch?v=67chzyFcLsU&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_”]

[wp-video-popup mute=”1″ hide-related=”1″ id=”altcossack” video=”https://www.youtube.com/watch?v=kGBHTL5WCbI&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=2″]

[wp-video-popup mute=”1″ hide-related=”1″ id=”sumosquat” video=”https://www.youtube.com/watch?v=W7FIfsHD63U&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=6″]

[wp-video-popup mute=”1″ hide-related=”1″ id=”altcossacksquat2″ video=”https://www.youtube.com/watch?v=otCpoD9Q8G8&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=7″]

[wp-video-popup mute=”1″ hide-related=”1″ id=”cossacksquat” video=”https://www.youtube.com/watch?v=w45VKPNuZ8k&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=16″]

[wp-video-popup mute=”1″ hide-related=”1″ id=”sidelunge” video=”https://www.youtube.com/watch?v=MDmEjOCMwho&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=42″]

[wp-video-popup mute=”1″ hide-related=”1″ id=”speedboxsquats” video=”https://www.youtube.com/watch?v=VI2jdfRG2Gk&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=43″]

[wp-video-popup mute=”1″ hide-related=”1″ id=”sitandstand” video=”https://www.youtube.com/watch?v=ESn2NvpC1pc&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=44″]

[wp-video-popup mute=”1″ hide-related=”1″ id=”sumowallsit” video=”https://www.youtube.com/watch?v=tWc_kKHWyA8&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=45″]

[wp-video-popup mute=”1″ hide-related=”1″ id=”singlelegwallsit” video=”https://www.youtube.com/watch?v=i9J-4WcL4mQ&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=46″]

[wp-video-popup mute=”1″ hide-related=”1″ id=”wallsit” video=”https://www.youtube.com/watch?v=YTWgZaAcEnc&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=47″]

Single Joint Lower Body

Single Leg RDL with Reach
Prisoner Hip Hinge
One Leg Hip Bridge

[wp-video-popup mute=”1″ hide-related=”1″ id=”prisonerhiphinge” video=”https://www.youtube.com/watch?v=X2W9Hv5R7b4&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=50″]

[wp-video-popup mute=”1″ hide-related=”1″ id=”singlelegrdlreach” video=”https://www.youtube.com/watch?v=eIwXLdYD8-k&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=49″]

[wp-video-popup mute=”1″ hide-related=”1″ id=”oneleghipbridge” video=”https://www.youtube.com/watch?v=41IGgeQRr9A&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=5″]

Multi Joint Upper Body Push

Bent Over Y Fly

[wp-video-popup mute=”1″ hide-related=”1″ id=”wallsit” video=”https://www.youtube.com/watch?v=YTWgZaAcEnc&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=47″]

Single Joint Upper Body Push

Bent Over Y Fly

[wp-video-popup mute=”1″ hide-related=”1″ id=”wallsit” video=”https://www.youtube.com/watch?v=YTWgZaAcEnc&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=47″]

Multi Joint Upper Body Pull

Bent Over Y Fly

[wp-video-popup mute=”1″ hide-related=”1″ id=”bentoveryfly” video=”https://www.youtube.com/watch?v=0q9v56gVKi4&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=8″]

Single Joint Upper Body Pull

Bent Over Y Fly

[wp-video-popup mute=”1″ hide-related=”1″ id=”bentoveryfly” video=”https://www.youtube.com/watch?v=0q9v56gVKi4&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=8″]

Isolated Core and Back

Prone Swimmer
Bird Dog Plank
Crunch to Toes
Bicycle Kick
Modified Bird Dog Plank
Crunch to Toes

[wp-video-popup mute=”1″ hide-related=”1″ id=”proneswimmer” video=”https://www.youtube.com/watch?v=7e30HFnG5Z8&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=3″]

[wp-video-popup mute=”1″ hide-related=”1″ id=”crunchtotoes” video=”https://www.youtube.com/watch?v=aJbwqnOyIIA&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=12″]

[wp-video-popup mute=”1″ hide-related=”1″ id=”crunchtotoes” video=”https://www.youtube.com/watch?v=aJbwqnOyIIA&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=4″]

[wp-video-popup mute=”1″ hide-related=”1″ id=”modbirddogplank” video=”https://www.youtube.com/watch?v=VmJj-ZUhTUc&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=9″]

[wp-video-popup mute=”1″ hide-related=”1″ id=”birddogplank” video=”https://www.youtube.com/watch?v=VCB28W_nhXw&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=10″]

[wp-video-popup mute=”1″ hide-related=”1″ id=”bicyclekick” video=”https://www.youtube.com/watch?v=ync-3Xs6-UQ&list=PLjrnr8O9ruPtogsnnUDaIugVWjenWklX_&index=11″]

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