Key Exercises in this bodyweight workout
A very good exercise to ground the upper body and allow freely moving movement of the lower body. The raised hand progression adds control in the core and improves the connection between the lower and upper body for a great start to your bodyweight workout.
An advanced bodyweight workout exercise. Great for full extension of the body raising the hips high and also extending the thoracic area of the spine. The control needed strengthens the body in a fully extended position.
Bracing the spine in a neutral period, the bear walk, is all about control. Each step should be silent with the whole body under complete control. Key technical cues for the bodyweight workout exercise is to not rotate the hips and keep them parallel to the ground.
Strengthing the shoulders through a very dynamic movement the key is to land softly and silently and try to slow the body down just before ground contact. In order to achieve the higher chimpanzee the hips must pass directly above the shoulders with the arms straight.
The dragon walk puts the hips in a extremely internally rotated position creating an adaptation of strength but also a dynamic test of mobility.
Hamstrings stretched and worked dynamically. As you work on your hamstring flexibility the positions become easier but you must always strength improved flexibility. The inch worm is perfect.
A very tough bodyweight exercise of which one side of the body is always stretched and the over is short and compact toward the torso. Each step the side switch. One long, one short. The front arm must stretch very far away from the body and land in a soft position, elbow straight.
Great for dynamics mobilizing the squat position and improving balance in the squat position.
Dynamic ankle mobility performed easier outside on softer ground. Used by the British Marines to test ankle health and ability to withstand the volume of training.
Upperbody rotation in a lunge position improves rotation of the spine, particular the thoracic region, and mobility and strength at the hips.
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