Name: Playbook - The Battle Bunker - Day 1 - Bodyweight Basics
Uploaded: 2023-03-17T01:45:55.851Z
Duration: 30 min
Description: Day 1 - Bodyweight Basics

Welcome to Bodyweight Basics! Today I will show you five bodyweight movements (in-depth) and then you'll roll into a bodyweight workout that I created for you.

Let's do it!

- Start with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you press up

Push-ups

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- Grab the parallel bars and suspend your body up with straight arms
- Lower your body by bending your elbows while leaning forward
- Dip down until your shoulders are below your elbows
- Lift your body up by straightening your arms

Dips (Bar or Bench)

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-ups (Bands or Assist Machine)

Day 1 - Bodyweight Basics

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