Name: Playbook - Eduardo Orihuela - Home workout (beginner workout, no equipment)
Uploaded: 2021-01-18T11:46:52.952Z
Duration: 30 min
Description: Home workout (beginner workout, no equipment)

Your bodyweight is the best tool for building strength and mobility. Use this workout to develop a better push, better posture, better squat, stronger legs, and stronger core.  All while training at home.

Perform 2-4 rounds of Inclined Push Ups, T,Y,I’s, Assisted Squats, Glute Bridges, and Hollow Body Holds.

Remember, quality over quantity.

1. Begin with your hands on an elevated surface 
2. Squeeze butt and abs 
3. All the way up and down 
4. Keep elbows close to body, no more than 45 degrees. 
5. Use more of an incline to make it easier and less to make it harder.

Inclined Push Up

1. Begin in your stomach 
2. Feet together 
3. Tailbone tucked in (posterior pelvic tilt) 
4. Perform all the reps for T’s before moving on to Y’s. Perform all the reps for Y’s before moving on to I’s. 
5. Keep ears away from shoulders 
6. Avoid arching back 
7. Avoid lifting feet and head

T,Y,I’s

1. Use a chair, stool, pole, etc to help you up and down 
2. Keep back flat or slightly arched 
3. Evenly distribute weight on feet

Assisted Squat

1. Start with your back on a bench and butt off of the floor 
2. Squeeze abs and butt at the top 
3. Head stays aligned with your back
4. Do not extend neck or back

Glute Bridges

1. Start on your back 
2. Place lower back on the floor 
3. Lift legs, shoulders, and head off of the floor 
4. Extend legs as far as you can 
5. Bend legs to make it easier

Home workout (beginner workout, no equipment)

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