Name: Playbook - Anthony Mendez - Intermediate Bodyweight Training
Uploaded: 2021-01-18T11:49:31.584Z
Duration: 45 min
Description: Intermediate Bodyweight Training

This an intermediate bodyweight workout. This is progressed version of the beginners workout. 

The first 8 exercises are warm up drills and are performed 1x

The next 8 exercises are the Active drills. Those will be performed 3 through 4 rounds depending on your fitness level.

Your rest time in between exercises is 25 - 35 seconds or you can challenge yourself as well and finished all exercises to complete 1 round with only 10 seconds in between and then rest for 1 minute. This is how you can progress this same workout. Do that for each round.

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

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

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

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

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: REGULAR PUSHUPS

This exercise will challenge you in an unstable surface position causing you to activate your core, shoulder stabilizers, back muscles, increase connection with ground, and pure strength.

Instructions:

Start in a pushup position, feet spread apart, and from there lift one hand off the ground, and tap your opposite shoulder. Make sure to repeat on the other side.

Push up position shoulder taps

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.

Hip mobility: The exercise builds and maintains mobility in the hip joint. 

General health: Bodyweight squats allow you to perform many controlled reps in succession, elevating the heart rate and burning fat. 

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 by pushing through heels and driving your legs outward forcing you to use your gltues, at the top of the squat drive your hips in.

Squats

Progression of: REGULAR PUSHUPS 

This exercise will target your chest, triceps, shoulders, core, obliques, increase rotation of the body, stretch the hamstring, sand increase your heart rate. This is a strength, flexibility and cardio driven exercise.

Instructions:

Start in a pushup position, spread your feet apart, perform one regular pushup, and then reach in through your body and touch your opposite foot with your hand. Return to starting position and repeat to the other side.

Push up To Toe Touches

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 Explosion: By driving yourself off the ground, you are forcing higher level of tension and energy. This help you especially with sports or loaded movements.

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 off the ground, point your toes downward, and keep your ams by your side, then when you land, make sure you land in a deep squat to prevent knee impact.

Squat Jumps

These movement brings a lot of benefits to your entire spine. It will help improve the mobility and flexibility of it. It helps decompress, create fluidity, and release tension in the vertebras.

Instructions:

Start off in a loaded beast position, from there drive your hips up to the sky and pop up to your toes,  lock your arm out and make sure to roll your back at the top, on the way down draw your hips in and down to the ground, and make sure to look straight up the sky. When returning to starting position make sure to roll your head back down and tuck your chin, lead the movement with your head going back wards through your spine to the same starting position.

Spinal waves

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. 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 forward with right leg. Start to shift your weight forward 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.

Lunges

Intermediate Bodyweight Training

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

LisaMarie Barrozo

Rodolfo Jesus Cedeño Ibarra

Bodyweight HIIT Workout

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!

Intermediate Bodyweight Training

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