Name: Playbook - Anthony Mendez - Advanced Bodyweight Training
Uploaded: 2021-01-18T11:46:04.685Z
Duration: 45 min
Description: Advanced Bodyweight Training

The advanced bodyweight training is a progression of the intermediate  workout. 

The first 9 exercises will be your warm up which is only performed 1x.

The next 8 exercises are your Active ones. You will perform these 3 through 4 rounds depending on your fitness level. 

Rest 25 - 35 seconds in between exercises or challenge yourself and rest only 10 seconds in between and finish all exercises to complete 1 round and then rest 1 minute at the end.

Dynamic warmup increases blood flow and improves mobility. Target area: shoulders, rear delts, and chest

Instructions:

Start with your arms by your side, rise them up and create circular motions and then reverse the movement.

Arm circles

This drill help you free up tension from you neck and traps. Will help you free up pain and discomfort.

Instructions:

Stand up tall, look forward, roll your shoulders back, then tilt one ear down to your shoulder as far as you can until you free a good stretch, and then switch sides.

Neck shoulder to shoulder

Great drill to free up your neck, traps, and create better range of motion. 
Helps release discomfort and pain.

Instructions:

Stand straight, looking forward, shoulders rotating back and thumbs outward. The turn your head and look over your shoulder to the other side a far as you can.

Neck side to side

Increase mobility of the shoulders.

Instructions:

Make sure to dip your shoulder over and rotate while reaching to the opposite side.  Make sure to track your reaching hand.

Egyptians

Improves Ankle Strength and Flexibility

Instructions:

Lift one foot up and create circles with your foot on one side and then switch sides.

Ankle Circles

This Exercise can help strengthen the hip external rotators, improving stability and preventing injuries in the hips, knees, and ankles. Strong hip external rotators can also reduce knee pain and lower back pain.

Instructions:

Lift your leg up like your doing a high knee and then from there rotate it to the outside part of your body.

Hip Rotation

Increases thoracic mobility. Mobility of your T-Spine (Your Mid Back) Also opens up your chest and shoulders.

Instructions:

Make sure to keep your hips squared throughout the movement and to track your hand at all times. Also make sure to punch with the opposite hand forward as you rotate and open up.

Book Openers

These movements focus on strength and improving the integrity of your shoulder blades. This will also help to improve your form during weight lifting exercises and higher impact bodyweight exercises. This form allows your upper body to utilize its full strength when it comes to weight lifting and other training styles.

Instructions:

Protraction:

Scapular protraction requires you to push your shoulder blades away from the spine and forward to your chest area. This basically leaves you with in hunched position. Draw your arms away from your body and cave your chest in, I also recommend interlocking your fingers.

Retraction:

This specific exercise requires you to pull your shoulder blades closer together to the spine while preventing your shoulder from doing an upward motion or a shrug. Also think about how you would perform a row. You draw you arms an elbows back, shoulders down, and you squeeze you mid back.

Protraction / Retraction

Progression of: REGULAR LUNGES

This exercise emphasizes the loading and unloading of the hip flexors and adductors in the sagittal plane. In this exercise both the hip flexors and adductor group are lengthened. This load is necessary to effectively unload the hip creating an explosive knee drive during running. 

Instructions:

Stand erect with feet shoulder-width apart, arms extended and hands overhead with palms side ways. Set the abs and lunge forward on the left leg until the back knee almost touches the ground. Push back with the lead leg and return to the starting position. Perform the assigned number of reps on the left leg and then repeat on the opposite leg.

Lunge with reach

Hardstyle plank creates a lot more tension than a regular plank. Most regular planks are held for 30 seconds or more, but the more intense Hardstyle plank is held for a much shorter amount of time maximizing the body’s full strength potential.

The hardstyle plank is the most effective plank variation exercise, is amazing for building strength in your core, and great for improving posture and functionality.  

Instructions:

Get down into a plank position, bring your feet together, make sure your body is directly over your forearms, make sure you are straight and that your glutes are not up in the air. From here you are going to squeeze your glutes as hard as you can and draw your forearms back as if your trying to get them to touch feet. This will instantly cause tension throughout the whole body and your core.

Hard Style Planks

Progression of: GLUTE BRIDGES

The glute bridge isolates and strengthens your gluteus (butt) muscles and hamstrings (back of the thigh). By take one leg out, your surface becomes more unstable causing you to work on other smaller groups of muscles, and improve balance.

 When doing this correctly, this exercise can also enhance core stability by targeting your abdominal muscles and the muscles of your  lower back and hip.

Instructions:

Lay down, hands to side, feet driving into the ground, head facing up to the sky, make sure your back is flat to the ground, and from there drive your hips straight up squeeze your glutes.

Single Leg Glute Bridges

Progression of: SQUATS

Build muscle: Squats hit your legs hard, requiring multiple muscles to work in unison and stimulates growth.

Build strength: Squatting will strengthen your legs and the tendons in your knees like no other exercise.

Build Endurance / Balance: By driving yourself slightly off the ground and shifting, you are building muscles to last longer under tension and create balance. 

Instructions:

Start in a standing position, shoulder width apart, slightly turn your feet outward, but not much, your chins should track your toes, from there either keep your close to your chest, or out in front of you, from there, draw hips back as far as you can as you drop straight down, push you leg outward as far as you can as you drop down, act as if your ripping the floor apart with your feet, then drive yourself back up and jump slightly off the ground, and shift to the side, make sure keep your ams by your side. Always land in a squat position.

Squat Shifts

Progression of: PUSHUP PLANK HOLD

Pushups are a fast and effective exercise for building strength. This also helps with Muscle Stretching for Health and Vitality, Increase Whole Body Muscle Definition,  Protect Your Shoulders from Injury, Prevent Lower Back Injuries, Improve Your Posture, Increase Testosterone and Reduce Osteoporosis Development.

Instructions:

Start with your knees and hands on the ground, pick your leg sup and place you feet back and up off the ground, your hands and arms are close to the body, elbows slightly out, squeeze you glutes, the bring your body down to the floor, make sure to keep your hips and chest at the same level at all times, when you come down, drive yourself back up, and repeat.

Push up

Progression of: KNEEL TO LUNGE

Is a single-leg bodyweight exercise that works your hips, glutes, quads, hamstrings, and core and the hard-to-reach muscles of your inner thighs. Reverser lunges can help you develop lower-body strength and endurance.

Instructions:

Stand tall with feet hip-width apart. Engage your core.

Take a big step backwards with right leg. Start to shift your weight towards the middle and back so heel hits the floor first.

Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s OK if knee shifts forward a little as long as it doesn’t go past right toe. If mobility allows, lightly tap left knee to the floor while keeping weight in right heel.
Press into right heel to drive back up to starting position.

Repeat on the other side.

Reverse lunge

Progression of: REGULAR PUSHUPS

 It works chest, triceps, shoulders, and core. This exercise creates an unstable surface causing you to activate your other smaller muscle in your body and increase stability in certain joints.

Instructions:

Set your self up in a push up position, spread your feet apart, and slight hover your shoulders over your wrists, from there lift one arm up by your ear, and bring it back down. Make sure to drive your opposite foot and hand into the ground as hard as you can to keep you stable.

Push Up Position Alternating arm raises

Progression of: SIDE LUNGES

Is a single-leg bodyweight exercise that works your hips, glutes, quads, hamstrings, and core and the hard-to-reach muscles of your inner thighs. Side lunge to high knee can help you develop lower-body strength and endurance. This also challenges a different angle in your body that your reverse and forward lunge wont hit. Here were moving laterally means (side to side). We know including a high knee which will challenge your cardiovascular system, and increase balance.

Instructions:

Start in standing position, engage your core, pick one leg up and drop down to the side, make sure your chest is up, both heels on the ground, toes pointing forward, and as you return to starting position drive force through the leg you landed on. Make sure your squeeze your glutes and driving through your heel, pop up and drive your knee up as high as you can and return to starting position and repeat.

Side lunges to high knee

Progression of: REGULAR PUSH UPS

This exercise will target your chest, triceps, shoulders, core, and increase your heart rate. This is both a strength and cardio driven exercise.

Instructions:

Start in a pushup position, spread your feet apart, perform one regular pushup, and then drive both knees into your chest one leg at a time. Repeat.

Push Up To Mountain Climbers

Advanced Bodyweight Training

I was waiting for when it would get easier... it never did. Thank you!! 💪🏽

LisaMarie Barrozo

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Chas

Wish the interface was a bit better regarding timers and such but thats more app controlled not because of your workout page. I’m new so I’ll get the hang of this app soon enough!

Advanced Bodyweight Training

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