Name: Playbook - Luke Williford - W2 D4: Bodyweight Concepts
Uploaded: 2021-01-18T11:49:21.718Z
Duration: 45 min
Description: W2 D4: Bodyweight Concepts

Katherine Williford

This session will introduce BASIC bodyweight movements. 

Bodyweight movements can be very effective in increasing joint stability and mobility in safe ways. They can also be great for defining and leaning out PHYSIQUE. 

Lastly, they are FUN. So give this workout a shot to see if it’s something you might want to spend more time focusing on. 

🐅🐆

Grab a bar about shoulder width apart, let your shoulders relax and sink. 

Keep your core engaged, notice my somewhat FLAT low back. This happens by intentionally activating your core and tucking your pelvis under your hips.

Dead Hangs

Set hands shoulder width apart, try to “grab” the ground with your hands, descend slowly then explode up. 

Make sure to consciously think about ACTIVATING your CORE. Imagine a string attached to your low back pulling it slightly up. This will help keep your core engaged.

Shoulder Width Push Ups

This circuit will include various Bodyweight Squat adaptations. Perform these with INTENTION.

Take this as a time to prepare for weighted squats, take this as a time to PERFECT your form. 

Work hard, this circuit is TOUGH.

Feet shoulder width apart, spine neutral, back straight. 

As you lower yourself down, push knees out, keep your chin tucked, chest up, and your weight pushing through the heels of your feet.

No need to lower yourself past 90 degrees (make a 90 degree angle between shin and thigh).

Bodyweight Squats

Lower yourself in a controlled fashion to a 90 degree squat hold. 

Pulse up and down in a restricted range of motion, making sure to activate your quads and glutes. 

Form of BW squat applies here.

Squat Pulse

Lower yourself into a 90 degree squat hold position with all the rules for a proper squat applied. 

Knees pushed outwards, chest up, spine aligned, core engaged.

Bodyweight Squat Hold

Bodyweight Squat Ladder

Step into a resistance band of the appropriate strength and place your hand at about SHOULDER WIDTH. 

Your thumb can either rest next to your other fingers on TOP of the bar or UNDER. Placing your thumb under will help activate your biceps more while taking some pressure off of your lats. 

Execute these reps slowly and in a controlled fashion, and SQUEEZE at the top. Build the mind/muscle connection between your lats!

(If you can’t get all 15 reps cleanly, get a thicker band!)

Pull Ups

Step forward with one leg and sink into a lunge, making sure to stabilize your knee and activate your quads and glutes. 

Explode up and make sure to keep your chest and head up throughout.

Bodyweight Lunges

Perform dips by placing hands on a dip bar or dip machine, then while focusing on stabilizing shoulders and elbows lower yourself. 

Explode up through use of front delts, chest, and triceps.

IDEALLY, you should lower yourself until your elbow makes a 90 degree angle with your arms. As you can see, I’m NOT doing a great job of that here. 

Try to perform this in control and slowly.

Dips

Shoulder Taps

Step onto a resistance band that fits your skill level (a thicker band will make these easier), grab the bar with an UNDERHAND grip, and pull your forehead towards the bar. 

Keep these relatively SLOW and CONTROLLED. These will help build bicep muscle tone and endurance. 

Really focus on squeezing your biceps as you pull yourself towards the bar.

Resistance Band Headbangers

Place a bottle or DB on a bench near one end. 

On the other end, sit on the bench, grip it with your hands for stability and let your legs float over the bottle. 

From there, shift your legs left and right OVER the bottle. 

Each time your push your feet out to the right or left, fully exhale to ensure a good contraction. 

Don’t go fast, keep it slow and controlled and aim for GREAT contractions.

Bottle Overs (Core)

Grab a pull up bar with thumbs over or under the bar. 

In a controlled fashion, pull your shoulder blades DOWN. Imagine tucking them into your BACK POCKETS while keeping your arms straight. 

If you need extra support try these with a band. 

This will help prepare your back for more intense movements while also keeping it healthy and mobile.

W2 D4: Bodyweight Concepts

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