Welcome to The Street Parking BODYWEIGHT STRENGTH EXTRA PROGRAM
The Street Parking Bodyweight Strength Program is designed to increase strength through - you guessed it - using your own bodyweight. This is not a high skill “gymnastics” program with kipping, or movements like muscle ups. What you will see here are movements that require a great deal of body control, stability, and STRENGTH. There will be a lot of slow and controlled movement and holds that will challenge even the strongest athlete.
The body awareness and strength gained through these sessions will transfer to every other workout you do. This type of training is also great for injury prevention and great for days when you prefer to slow things down a bit.
PROGRAM NOTES
WHAT TO EXPECT
In this series, you will find 8 sessions. These sessions work as a progression so should be followed in order. More than likely, along the way, you will find a movement or hold that you struggle with. Not to worry as you will find several customization options for every movement in the program. And truthfully this series is meant to be repeated. Go through it once, twice, make it a part of your routine for as long as you like.
We suggest doing 1-2 sessions per week, with at least a few days between them.
HOW TO FOLLOW
You will see on each of the sessions that Part 1 is listed as 3-4 rounds and Part 2 is listed as 2-3 rounds. This is to allow for time constraints - or if you are adding this workout to another SP workout or accessory that day. You may also choose the lower round number if these workouts are simply super challenging for you at first as well.
If you would like, you could even separate Parts 1 and 2 and do them on different days. Maybe you do Part 1 after your workout on Monday, and Part 2 after your workout on Wednesday. Just keep the sessions in order - and that works just fine. Try to avoid adding these sessions to Street Parking workouts that are already heavy with similar movement patterns.
SUGGESTED PREREQUISITES
It is ideal for this program that you have the strength to perform at least a few strict push ups, though not required. Customizations will be provided if you don’t - however, a great place to start would be the Push Up Extra Programs first.
Equipment Needed
Equipment needed for this program will be a pull up bar (a doorway one works totally fine for this) and/or a pair of rings or TRX type bands. A stretchy band might come in handy for assisted pull ups, but is not required. You will also need a single dumbbell for a few of the movements, and will want a timer as well. As always, customizations for equipment will be provided.
Warm Up Video
Final Notes
Remember that this program isn’t about moving quickly. It’s extremely important that you focus on the quality of the movement and maintaining control. If you find yourself getting sloppy or saggy - simply choose a customization or take a break.
Moving slowly and standing still will be a whole new challenge for many of you - stick with it - and have fun!
BODYWEIGHT STRENGTH PROGRAMMING
SESSION 1
PART 1
3-4 Rounds
10 Feet Elevated Inverted Row with a Slow Lower (Bar or Ring/TRX)
10 Slow Lower Push Ups + 4 Taps at Top
10 Standing Windmills (per side)
PART 2
2-3 Rounds
30 Second Bar Hang
30 Second Pike Handstand Hold
40 Second Side Plank Hold (per side)
10 Face Down Snow Angel (slow)
COACHES NOTES
—PART 1
Choose a version of each movement that challenges you and may not allow you to move unbroken. Do as large a set of each as possible - so long as you can maintain strong body positions and controlled movement. When you break - take at least 10-20 seconds so that you can perform the movement well when you start again. Focus on quality over speed.
INVERTED ROW W/ SLOWER MOVEMENT:
This movement may be performed on rings, TRX type bands, a low pull up bar (in a doorway etc), a bar in a rack (make sure it is secured), or Equalizer type paralletes.
Elevate your feet for this movement if possible. Aim to have your body parallel to the floor. If you are unable to do that today - this will be a goal to shoot for throughout this program, or as you repeat it. In the bottom position - arms are straight and the focus is on keeping a rigid body position. Ankles, knees, hips, shoulders are all in one straight line with the chest underneath the bars/rings/bands.
Pull under control, bringing the elbows back and chest all the way up to the bar/rings/bands (make contact if possible). Focus on keeping the rigid body position throughout the pull. Think about pulling the shoulder blades together to squeeze at the top. Lower back to the starting position SLOWLY. 3 seconds or so to lower.
If you are unable to do at least a 4 reps under control with feet elevated, find a challenging body angle with feet on the floor.
If you do not have any of the suggested equipment for this movement you may do a BENT OVER ROW with a slow lower.
Customizations:
Feet not elevated
Bands
Parallettes
Bent Over Row
SLOW LOWER PUSH UP + 4 TAPS:
Push up starts in a plank position with hands under shoulders or slightly behind. Hands should be about shoulder width apart with fingers pointing forward. Shoulders, hips, knees, and ankles are in a straight line. Draw belly in tight, squeeze the legs and the cheeks.
For this movement you will lower SLOWLY (3 second or so lower). As you lower focus on keeping elbows going back and staying close to the body. Touch the chest to the ground, but not allowing your bodyweight to relax on the floor. ln the bottom position, the shoulders, hips, knees, and ankles are still in line with a tight belly. No sagging, or raised hips.
Press to the top under control, but at a regular pace. Make sure the body moves as one unit.
At the top you will raise your right hand off the floor and tap your left shoulder. Repeat on the left side. Right again. Left again. During the taps, try to avoid rotating. Keep the belly tight and hips in line.
You may choose to go to your knees if you are unable to complete 4-5 reps in a row.
Customizations:
Knees
2 Taps
Elevated
STANDING WINDMILL
Standing with the feet slightly wider than shoulder width, press a light single KB or DB to a locked out position with the right arm. Bicep by the ear. Belly tight. Armpit forward. Focus the eyes on the weight and keep them there throughout the movement.
To initiate the movement shift weight to the right hip, as you slide the left hand down the left leg. Body rotates slightly. Keep pressing up on the weight. Keep eyes up on the weight. Use the left leg as a GUIDE - try to avoid using it for strength or balance. Bring the left hand all of the way to the floor if possible. Keep the chest lifted and allow a SLIGHT bend of the left knee if needed.
Keeping the right arm locked out, and eyes up. Return to a standing position.
Perform 10 on the right side, then 10 on the left side for each set.
You may also choose to use no weight, or something like an water bottle for this movement. Remember, quality over weight or speed. You may also choose to stop just below the knee if needed.
Customizations:
Light weight (like a shaker)
—PART 2
These holds might feel LONG. Remember holding proper position is more important than making the whole time in one shot. If any of these need to be broken up into smaller chunks for a time accumulation - that is fine.
BAR HANG HOLD:
Hang with hands shoulder width or slightly wider. Thumbs around the bar. Arms straight. Shoulders pulled back and down for an active hang position. Belly tight. Feet together. Squeeze the legs and cheeks.
If you don't have a bar to hang from you may customize to a standing farmer dumbbell hold.
PIKE HANDSTAND HOLD:
Hands at or just outside shoulder width. Create a stacked body position with the hips over the shoulders, over the hands. Elbows locked. Eyes focused on the box or object you are using. Legs straight if possible with the toes on the box. If you need to bend your knees for flexibility reasons - that is fine. Don't forget to breathe!
During the hold keep pressing into the ground and using the fingers for balance. Think about pushing THROUGH the shoulders.
Customizations:
Knees on Box
Feet on Ground / Pike from Floor Hold
Seated DB Overhead Hold
SIDE PLANK HOLD:
Shoulder in line with the hand. Shoulders stacked on top of one another. Hips stacked on top of one another. Work to reach the hips away from the floor. Legs straight. Belly tight. This can be done on the hand or the elbow (preferably hand). Feet may be stacked (most difficult) or one in front of the other.
If you are unable to hold for at least 20 seconds - modify to the knees.
Customizations:
Rest on your elbow
Drop to your knees
FACE DOWN SNOW ANGEL:
Lie face down on the floor. Legs and feet together. Hands and arms outstretched overhead. Squeeze the butt and the legs. Lift head and shoulders slightly - keeping gaze down on the floor. Reach arms out wide as you pull your elbows back and down slowly. Focus on using the entire back. Once elbows are at the sides, lift them slightly to mimic the bottom of a push up position with hands off of the floor. Return overhead slowly.
SESSION 2
PART 1
3-4 Rounds
10 Assisted Strict Pull Ups with 2 Second Pause at Top and Slow Lower
10 Strict Dips (ring or stationary)
5 - 1/2 Get Up (per side)
PART 2
2-3 Rounds
1 Minute Plank (tops of toes)
30 Second Seated Pike Hold
20 Love Taps
40 Second Hollow Rock
COACHES NOTES
Choose a version of each movement that challenges you and may not allow you to move unbroken. Do as large a set of each as possible - so long as you can maintain strong body positions and controlled movement. When you break - take at least 10-20 seconds so that you can perform the movement well when you start again. Focus on quality over speed.
—PART 1
ASSISTED STRICT PULL UPS W/ 2 SECOND PAUSE AT TOP AND SLOW LOWER:
You have a lot of options for what type of assistance you can use for this - but even if you have strict pull ups we want these to be assisted - to build stamina. Make sure when choosing what type of assistance to use that it allows you to do at least 4-5 of these slow and controlled reps without having to break.
For each rep, start from an open/active hang with hands at or slightly wider than shoulder width. Thumbs wrapped around the bar. Elbows straight, armpits open. Keep belly tight and feet together as you pull. Focus on elbows coming back and down. Bring the chin all of the way over the bar - or higher than the rings - at the top. Hold for 2 full seconds. Lower SLOWLY (3 seconds) to a fully open and active hang position.
Customizations:
Bar with band
Bar with foot assistance
Low Bar with feet on the ground
TRX or Low Rings with feet on the ground
Jump on high bar with hold and slow lower (lower reps to 7)
STRICT DIPS:
Lots of options for how you can perform these dips based on strength and available equipment.
Start from the top position with elbows locked and close to the body. Press down against the bars/rings etc and push the shoulders AWAY from the ears. Tighten the belly.
Lower by bending the elbows and allowing the shoulder to come forward. Body should move straight down with the hips OPEN. No hinging at the hips. Lower until the shoulder is lower than the elbow at the bottom. Keep the elbows close and bellly tight. Press to lockout - pressing shoulders away from the ears at the top.
Customizations:
Dip Bars
Paralletes
Rings
Band assisted
Foot assisted
Between 2 Boxes
1 Box or Bench (off of the front)
1/2 TURKISH GET UP:
Start on your back with one arm extended over the chest (like the top of a bench press). The leg on the SAME side as the extended arm should be bent with the bottom of the foot on the floor. Opposite arm should extended perpendicular to the body. Other leg is straight and extended. Eyes will stay fixed on the weight throughout the movement.
Pressing into the weight roll your body onto the arm on the floor. Use your planted foot to help with this movement. Come to the elbow (keep eyes up). Then to the hand. Pressing into your planted foot and heel of your extended leg, raise your hips up toward the ceiling to create space between your bottom and the floor. Bring the extended leg back and underneath you until that knee is touching the ground at the bottom of a lunge with your hand still on the floor. Release the hand from the floor and bring the torso to an upright position (weight still locked overhead - now with the bicep by the ear).
Return by bringing hand back to the floor. Bring back leg back through to a seated position. Elbow down. Roll back to the back.
This needs to be done under control. Use light weight, no weight, or a water bottle if needed. Focus on moving through each position. Don't rush it!
Customizations:
Super light weight (shaker bottle)
—PART 2
These holds might feel LONG. Remember holding proper position is more important than making the whole time in one shot. If any of these need to be broken up into smaller chunks for a time accumulation - that is fine.
PLANK (TOPS OF TOES):
The plank is basically the top of a push up position, but we would like to see a little further press though the shoulders. Draw the belly in and push yourself away from the floor. Fight to keep the shoulders, hips, knees, and ankles all in one straight line. Hands should be roughly shoulder width apart and underneath the shoulders or slightly behind.
If the hips start to sag - or your body position becomes too difficult to hold - take a break and re-set. You may choose to do 1 minute of accumulated plank to allow for a solid body position to achieve a full minute of work.
Ideally for this - we would love to see you on the tops of your toes for this - even if just for part of the hold.
Customizations:
Knees slightly bent
Single leg up at a time
SEATED PIKE HOLD:
Sit on the floor with the legs out in front of you. Keep the ankles and knees together. Point the toes. Place the hands somewhere between the knees and hips with fingertips down. Keeping the legs engaged and straight, lift the legs up off of the floor and hold.
Customizations:
Knees slightly bent
Single leg up at a time
LOVE TAPS:
The love taps (which got their name because Julian and Miranda did them on one of the first days they met - cheesy, we know) are also known as pike up and over. You will perform this movement the same way you do the pike hold - however you will be lifting up and over an object.
Sit on the floor with legs flexed and out in front. Point the toes! Place a DB/KB or other object next to the ankles. Place hands by the knees. Lift the legs together up and over the object. Touch the heels down gently on the other side. Return.
There and back = 1 rep.
Customizations:
Knees slightly bent
1 foot at a time
HOLLOW ROCKS:
Lie flat with your back on the floor. Lift the shoudlers off of the floor with hands extended overhead, arms straight. Press the lower back into the floor. Lift the feet off of the ground with engaged legs and pointed toes. Initiate movement from the core to start the rocking motion. Keep rocks SMALL if needed to keep lower back in contact with the floor.
Customizations:
Knees bent
One knee bent
Arms at the sides
Hold hollow position with no rocking.
Session 3
PART 1
3-4 Rounds
10 Feet Elevated Supinated Grip Inverted Row with Slow Lower
10 Pike Handstand Push Ups
7 Half Kneeling Windmill Press (per side)
PART 2
2-3 Rounds
30 Second Chin Over Bar Hold (accumulated)
30 Second 1-Foot Elevated Plank (per side)
20 Alternating V-Up
1 Minute Superman Hold
COACHES NOTES
Choose a version of each movement that challenges you and may not allow you to move unbroken. Do as large a set of each as possible - so long as you can maintain strong body positions and controlled movement. When you break - take at least 10-20 seconds so that you can perform movement well when you start again. Focus on quality over speed.
—PART 1
INVERTED ROW WITH SLOW LOWER:
This movement may be performed on rings, TRX type bands, a low pull up bar (in a doorway etc), a bar in a rack (make sure it is secured), or Equalizer type paralletes.
Elevate your feet for this movement if possible. Aim to have your body parallel to the floor. If you are unable to do that today - this will be a goal to shoot for throughout this program, or as you repeat it. In the bottom position - arms are straight and the focus is on keeping a rigid body position. Ankles, knees, hips, shoulders are all in one straight line with the chest underneath the bars/rings/bands.
Pull under control, bringing the elbows back and chest all the way up to the bar/rings/bands (make contact if possible). Focus on keeping the rigid body position throughout the pull. Think about pulling the shoulder blades together to squeeze at the top. Lower back to the starting position SLOWLY. 3 seconds or so to lower.
If you are unable to do at least a 4 reps under control with feet elevated, find a challenging body angle with feet on the floor.
If you do not have any of the suggested equipment for this movement you may do a BENT OVER ROW with a slow lower.
Customizations:
Feet not elevated
Parallettes
Bent Over Row
PIKE HANDSTAND PUSH UP:
Start facing the floor with your toes propped up onto a box and hands at or just outside shoulder width. Create a stacked body position with the hips over the shoulders, shoulders over the hands. Elbows locked. Eyes focused on the box or object you are using. Legs straight if possible with the toes on the box. If you need to bend your knees for flexibility reasons - that is fine. Don't forget to breathe!
Lower the head to the floor under control (place a pad down if the ground isn't somewhat padded already). As the head moves toward the ground it should come in FRONT of the hands (move away from the box slightly), creating a triangle position with the hands and head at the bottom. Press up and THROUGH at the top. Making sure the head comes back through the arms in the top position.
Customizations:
Knees on Box
Feet on Ground / Pike Push Ups
Seated DB Press
Seated DB Overhead Hold
HALF KNEELING WINDMILL PRESS:
Start in the bottom of a lunge position with the back knee on the ground. You will have a dumbbell, kettlebell, or some light object in one hand at the shoulder on the side where the knee is forward. Make sure the chest is lifted and belly is tight. You will press the weight to a locked out position while rotating slightly and leaning to reach the opposite hand to the floor. Keep the eyes focused on the weight that you are pressing for balance. Touch the floor with the opposite finger tips just in front of the knee that is on the floor. Keeping the weight locked out, bring the torso back to an upright position. Finishing with the bicep by the ear and torso upright. Lower weight back to the shoulder before the next rep. You will perform 7 reps per side. Do all of the reps on one side before doing all of the reps on the other.
If you aren't comfortable pressing and leaning at the same time - you may choose to press the weight to lockout and then perform the lean to touch the floor.
You may choose to do this with a super light weight (like a water bottle) - or no weight at all.
Customizations:
1/2 Kneeling Windmill Press
Light weight (shaker)
—PART 2
These holds might feel LONG. Remember holding proper position is more important than making the whole time in one shot. If any of these need to be broken up into smaller chunks for a time accumulation - that is fine.
CHIN OVER BAR HOLD:
When chin is over the bar focus on keeping the elbows back and down, belly tight, feet and legs together.
To get to this position - you may choose to do a strict pull up or use a small jump. Do a long set to start out, but if the time needs to be accumulated that is completely acceptable.
Customizations:
Bar in rack/rings with feet on ground
Rings or TRX type bands hold
Top of a bent over row hold
ONE FOOTED ELEVATED PLANK:
You will perform a plank as you have in previous sessions. Hands shoulder width apart, under the shoulders or slightly behind. Focus on pressing through the shoulders, drawing belly in. Keep the shoulders, hips, knees, and ankles all in one straight line. Lift one foot from the floor, just a few inches, keeping the lifted leg flexed and straight.
Hold for 30 seconds per side. You are free to take a break between 30 second holds.
Customizations:
Shorter holds - accumulating 30 seconds per side
Regular plank hold with no foot elevation
ALTERNATING V-UP:
Start by lying on the floor with hands extended over head and legs straight. Working to keep the arms and legs straight, lift the right arm and left leg. Hinge and rotate through the core until the right hand touches the left toe. Repeat on the other side. Each time you touch a toe = 1 rep. So right touches left = 1, left touches right = 2....and so on.
Customizations:
Touch hand to opposite knee
SESSION 4
PART 1
3-4 Rounds
10 Strict Pull Ups
10 Push Ups with 3 Seconds at Bottom and 4 Taps at Top
10 Side to Side Woodchop (5 each direction)
7 Goblet Shin Box to Lunge (there and back = 1)
PART 2
2-3 Rounds
30 Seconds Nose to Wall HS Hold
30 Seconds Seated Pike Hold
30 Seconds Knee to Elbow Plank Hold (per side)
20 Russian Twist (there and back = 1)
COACHES NOTES
—PART 1
Choose a version of each movement that challenges you and may not allow you to move unbroken. Do as large a set of each as possible - so long as you can maintain strong body positions and controlled movement. When you break - take at least 10-20 seconds so that you can perform movement well when you start again. Focus on quality over speed.
STRICT PULL UP:
For each rep, start from an open/active hang with hands at or slightly wider than shoulder width. Thumbs wrapped around the bar. Elbows straight, armpits open. Keep belly tight and feet together as you pull. Focus on elbows coming back and down. Bring the chin all of the way over the bar - or higher than the rings - at the top. Lower under control - and come back to a fully open position at the bottom.
Customizations:
Banded Strict
Foot assisted on box
Feet on floor in low bar
Feet on floor ring/trx
Inverted Row in equalizer bars
Bent Over Rows
PUSH UPS WITH 3 SECOND PAUSE IN BOTTOM + 4 TAPS ON THE TOP:
Push up starts in a plank position with hands under shoulders or slightly behind. Hands should be about shoulder width apart with fingers pointing forward. Shoulders, hips, knees, and ankles are in a straight line. Draw belly in tight, squeeze the legs and the cheeks.
As you lower focus on keeping elbows going back and staying close to the body. Lower under control - but these don't need to be slow. Touch the chest to the ground, but do not allow your bodyweight to relax on the floor. HOLD FOR 3 FULL SECONDS in the bottom position. Keep the shoulders, hips, knees, and ankles are still in line with a tight belly. No sagging, or raised hips.
Press to the top under control, but at a regular pace. Make sure the body moves as one unit. At the top you will raise your right hand off the floor and tap your left shoulder. Repeat on the left side. Right again. Left again. During the taps, try to avoid rotating. Keep the belly tight and hips in line.
You may choose to go to your knees if you are unable to complete 4-5 reps in a row.
Customizations:
Knees
SIDE TO SIDE WOODCHOP:
You have 3 variations to choose from for this one.
Stand with the feet slightly wider than shoulder width. You will use a single DB/KB or something light like a water bottle. Starting with the object held in both hands, just inside the left foot - knees bent slightly. Make sure your arms are straight, belly is tight and chest is lifted. Slowly stand and bring the object out and around in a large arc away from your body, over your head, and slowly controlled down to the inside of the opposite foot. Return back to the other side in the same fashion.
Customizations:
Bring weight out in front for each rep instead of overhead
Keep weight below the waist and close to the body
SHIN BOX LUNGE:
For this movement you will start seated on the floor with one dumbbell held in both hands at the chest and legs in what is called a 90/90 position. Basically this means that both legs are bent at 90 degress with one internally rotated, the other externally rotated. This places most of your weight on one hip.
From here you will basically switch the orientation of the hips/legs. Rolling over to the other hip. Keep the legs at 90 degrees. Roll through the middle slowly. Once you have switched sides you will come up to the knee and bring the back leg through and forward so that now you are in the bottom of a lunge position.
Return that front leg back and lower back to the shin box 90/90 position. Rotate to the other side. Step through to the bottom of the lunge with the other leg. Return once again to 90/90.
For these reps - there and back = 1 rep. So you end up doing 7 reps per side.
Customizations:
Light weight
Unweighted
—PART 2
These holds might feel LONG. Remember holding proper position is more important than making the whole time in one shot. If any of these need to be broken up into smaller chunks for a time accumulation - that is fine.
NOSE TO WALL HANDSTAND HOLD:
To get into position - the most simple way is to perform a wall walk. In the handstand position the hands should be underneath the shoulders with fingers wide for balance. Allow the tops of the feet and legs to touch the wall. Press THROUGH the shoulders and look back at the wall - allowing the nose and chest to touch the wall. Squeeze the legs, butt, and keep the belly tight.
Pro tip - put your phone with the timer between your hands.
Customizations:
Pike HS Hold
Knees on Box HS Hold
Feet on Ground Pike Push Up Hold
Standing Dumbbell Overhead hold
SEATED PIKE HOLD:
Sit on the floor with the legs out in front of you. Keep the ankles and knees together. Point the toes. Place the hands somewhere between the knees and hips with fingertips down. Keeping the legs flexed and straight, lift the legs up off of the floor and hold.
Customizations:
Knees slightly bent
Single leg up at a time
KNEE TO ELBOW PLANK:
Start in a solid plank position with hands underneath the shoulders/slightly behind. Press through the shoulders and make sure the shoulders, hips, knees, and ankles are in a straight line. Belly tight. Bring the right knee up to touch the right elbow. Think of bringing it kind of OUT and UP instead of just tucking it to the chest. Hold for 30 seconds. Repeat on the other side. Rest as needed betwee the right and left hold.
Customizations:
Knee not as high
Shorter holds
Regular plank hold
RUSSIAN TWIST:
Sit on the ground with legs out in front and knees bent slightly. Hold a weight in both hands in front of the belly and arms slightly bent. Lean back slightly and move the weight to tap one side of the body. Work to keep the chest up and rotate from the midsection. Lift the weight from that side - up and over to tap the other side.
Customizations:
Lighter weight
No weight
SESSION 5
Part 1
3-4 Rounds
10 Strict Tuck Up
10 Strict Dips with 2 Second Pause at Bottom
10 Single Leg Slow Bent Over Row (per side)
Part 2
2-3 Rounds
1 Min Plank (tops of toes)
30 Seconds Pike Handstand Hold
40 Seconds Side Plank (per side)
10 Face Down Snow Angel
COACHES NOTES
—PART 1
Choose a version of each movement that challenges you and may not allow you to move unbroken. Do as large a set of each as possible - so long as you can maintain strong body positions and controlled movement. When you break - take at least 10-20 seconds so that you can perform movement well when you start again. Focus on quality over speed.
STRICT TUCK UP:
Hang from the bar with hands shoulder width apart, thumbs around, in an active hang position. Lift the knees to the chest. Round through the spine and roll/tuck your legs all of the way up until your shins contact the bar. As you tuck, think of pressing against the bar. You may have to pull SLIGHTLY with the arms - but in general, there should be very little pulling up with your upper body.
Lower under control. Think of rolling down one piece at a time.
Customizations:
Knees up only
Roll up on the floor (slow and controlled)
STRICT DIP WITH 2 SECOND PAUSE AT BOTTOM:
Lots of options for how you can perform these dips based on strength and available equipment.
Start from the top position with elbows locked and close to the body. Press down against the bars/rings/etc and push the shoulders AWAY from the ears. Tighten the belly.
Lower by bending the elbows and allowing the shoulder to come forward. Body should move straight down with the hips OPEN. No hinging at the hips. Lower until the shoulder is lower than the elbow at the bottom. Keep the elbows close and bellly tight. HOLD FOR 2 SECONDS.
Press to lockout - pressing shoulders away from the ears at the top.
Customizations:
Dip Bars
Paralletes
Rings
Band Assisted
Foot Assisted
2 Boxes
1 Box or Bench (off of the front)
SINGLE LEG BENT OVER ROW:
Holding a single dumbbell in your right hand, you will hinge forward at the hip allowing the torso move forward - lifting your right leg back behind you. Left foot remains planted and strong. Allow a slight knee bend for balance if needed.
Keep the belly tight and chest lifted. Hinge as close to parallel as you are able to maintain balance. Allow the dumbbell or weight to hang directly under the right shoulder. SLOWLY pull the elbow back, bringing the dumbbell to the rib cage. Slowly lower back to the hang.
On each rep - work not to rotate through your torso much. Find a spot to focus on the floor with the eyes. Re-set balance if needed. Perform all reps on one side - then perform all reps on the other side.
Customizations:
Light Weight
Box for Balance
Toes resting on something for balance
—PART 2
These holds might feel LONG. Remember holding proper position is more important than making the whole time in one shot. If any of these need to be broken up into smaller chunks for a time accumulation - that is fine.
PLANK (TOPS OF TOES):
The plank is basically the top of a push up position, but we would like to see a little further press though the shoulders. Draw the belly in and push yourself away from the floor. Fight to keep the shoulders, hips, knees, and ankles all in one straight line. Hands should be roughly shoulder width apart and underneath the shoulders or slightly behind.
If the hips start to sag - or your body position becomes too difficult to hold. Take a break and re-set. You may choose to do 1 min of accumulated plank to allow for a solid body position to achieve a full minute of work.
Ideally for this - we would love to see you on the tops of your feet/toes for this - even if just for part of the hold.
Customizations:
Regular Feet
Shorter Time
Knees
PIKE HANDSTAND HOLD:
Start facing the floor with your toes propped up onto a box and hands at or just outside shoulder width. Create a stacked body position with the hips over the shoulders, shoulders over the hands. Elbows locked. Eyes focused on the box or object you are using. Legs straight if possible with the toes on the box. If you need to bend your knees for flexibility reasons - that is fine. Don't for get to breathe!
During the hold keep pressing into the ground and using the fingers for balance. Think about pushing THROUGH the shoulders.
Customizations:
Knees on Box
Feet on Ground
Seated DB Overhead Hold
SIDE PLANK HOLD:
Shoulder in line with the hand. Shoulders stacked on top of one another. Hips stacked on top of one another. Work to reach the hips away from the floor. Legs straight. Belly tight. This can be done on the hand or the elbow (preferably hand). Feet may be stacked (most difficult) or one in front of the other.
If you are unable to hold for at least 20 seconds - modify to the knees.
Customizations:
Elbow
Knees + Elbow
FACE DOWN SNOW ANGEL:
Lie face down on the floor. Legs and feet together. Hands and arms outstretched overhead. Squeeze the butt and the legs. Lift head and shoulders slightly - keeping gaze down on the floor. Reach arms out wide as you pull your elbows back and down slowly. Focus on using the entire back. Once elbows are at the sides, lift them slightly to mimic the bottom of a push up position with hands off of the floor. Return overhead slowly.
SESSION 6
PART 1
3-4 Rounds
10 Feet Elevated Inverted Row with 2 Second Pause at Top + Slow Lower
10 Pike Handstand Push Up + 4 Shoulder Taps
10 Static Lunge Hold with Dumbbell Rotation
PART 2
2-3 Rounds
10 Second Chin Over + 20 Second Bar Hang Hold
30 Second Single Arm Plank (per side)
20 Love Taps
40 Second Hollow Rock
COACHES NOTES
—PART 1
Choose a version of each movement that challenges you and may not allow you to move unbroken. Do as large a set of each as possible - so long as you can maintain strong body positions and controlled movement. When you break - take at least 10-20 seconds so that you can perform movement well when you start again. Focus on quality over speed.
INVERTED ROW W/ 2 SECOND PAUSE AT TOP AND SLOW LOWER:
This movement may be performed on rings, TRX type bands, a low pull up bar (in a doorway etc), a bar in a rack (make sure it is secured), or Equalizer type paralletes.
Elevate your feet for this movement if possible. Aim to have your body parallel to the floor. If you are unable to do that today - this will be a goal to shoot for throughout this program, or as you repeat it. In the bottom position, arms are straight, and the focus is on keeping a rigid body position. Ankles, knees, hips, shoulders are all in one straight line with the chest underneath the bars/rings/bands.
Pull under control bringing the elbows back and chest all the way up to the bar/rings/bands (make contact if possible). Focus on keeping the rigid body position throughout the pull. Think about pulling the shoulder blades together to squeeze at the top. Hold for a full 2 second count at the top (maintaining contact if possible). Lower back to the starting position SLOWLY. Take 3 seconds or so to lower.
If you are unable to do at least a 4 reps under control with feet elevated, find a challenging body angle with feet on the floor.
If you do not have any of the suggested equipment for this movement you may do a BENT OVER ROW with a 2 second hold and slow lower.
Customizations:
Feet not elevated
Bar in Rack
Parallettes
Bent Over Row
PIKE HANDSTAND PUSH UP + SHOULDER TAPS:
Start facing the floor with your toes propped up onto a box and hands at or just outside shoulder width. Create a stacked body position with the hips over the shoulders, over the hands. Elbows locked. Eyes focused on the box or object you are using. Legs straight if possible with the toes on the box. If you need to bend your knees for flexibility reasons - that is fine.
Lower the head to the floor under control (place a pad down if the ground isn't somewhat padded already). As the head moves toward the ground it should come in FRONT of the hands (move away from the box slightly), creating a triangle position with the hands and head at the bottom. Press up and THROUGH at the top. Making sure the head comes back through the arms in the top position.
Lift the right hand and tap the right shoulder. Lift the left hand and tap the left shoulder. Right tap again. Left tap again. Keep the belly tight and keep pressing through the working arm during the taps. Avoid a ton of shifting right and left as you perform the taps. If needed you may just lift the hand slightly and take out the actual tap.
Customizations:
Knees on Box
Feet on Ground
Alternating Seated DB Overhead Press (10 per side)
STATIC LUNGE W/ DUMBBELL ROTATION
Holding a dumbbell in both hands in front of the chest. Lower to the bottom of a lunge position with the back knee hovering 1-2" off of the ground. Keep the chest lifted and front heel planted. Rotate SLOWLY with the dumbbell over the forward knee. Rotate back to center.
Perform 10 Reps over the same leg. Then switch legs and rotate the other direction for 10 reps.
Customizations:
Back knee on the ground (no hover)
More shallow lunge
Light weight
—PART 2
These holds might feel LONG. Remember holding proper position is more important than making the whole time in one shot. If any of these need to be broken up into smaller chunks for a time accumulation - that is fine.
CHIN OVER BAR HOLD + ACTIVE HANG HOLD:
Hold with chin over the bar/rings/etc for 10 seconds. Then without coming off of the bar, lower under control and remain in an active hang position for 20 seconds.
When chin is over the bar focus on keeping the elbows back and down, belly tight, feet and legs together.
In the active bar hang hold position hang with hands shoulder width or slightly wider. Thumbs around the bar. Arms straight. Shoulders pulled back and down for an active hang position. Belly tight. Feet together. Squeeze the legs and cheeks.
If you don't have a bar to hang from you may do a 10 second hold at the top of a bent over row and a 20 second farmer hold.
Customizations:
Bent Over Row Option
Jumping pull up with slow lower and 20 second hang
SINGLE ARM PLANK:
THIS IS NOT A SIDE PLANK!!
You will start in a solid plank position. Hands underneath or slightly behind shoulders, roughly shoulder width apart. Press through the shoulders. Draw the belly in. Make sure the shoulders, hips, knees, and ankles are in one straight line.
Lift one hand off of the floor and grip the opposite forearm. Work to not allow the body position to rotate much. Hold for 30 seconds. Perform 30 seconds per side.
Customizations:
Hold a regular plank for 1 min
Try the single arm plank from the knees
LOVE TAPS:
We call these love taps because Julian and Miranda did them during a workout when they first met - cheesy we know. These are also known as pike overs.
Sit on the floor with legs flexed and out in front. Point the toes! Place a db/kb or other object next to the ankles. Place hands by the knees. Lift the legs together up and over the object. Touch the heels down gently on the other side. Return.
There and back = 1 rep
Customizations:
Knees slightly bent
One leg at a time
HOLLOW ROCKS:
Lie flat with your back on the floor. Lift the shoulders off of the floor with hands extended overhead, arms straight. Press the lower back into the floor. Lift the feet off of the ground with engaged legs and pointed toes. Initiate movement from the core to start the rocking motion. Keep rocks SMALL if needed to keep lower back in contact with the floor.
Customizations:
Knees bent
One knee bent
Arms at the sides
Hold hollow position with no rocking.
SESSION 7
PART 1
3-4 Rounds
7 x 1 and 1/2 Strict Pull Ups
10 Plyo Push Up at 2"
10 Pressing Windmill with 2 Sec Pause in Bottom (per side)
PART 2
2-3 Rounds
30 Second Nose to Wall HS Hold
30 Second Straddle Pike Hold
30 Second Knee to Elbow Plank (per side)
1 Min Superman Hold
COACHES NOTES
—PART 1
Choose a version of each movement that challenges you and may not allow you to move unbroken. Do as large a set of each as possible - so long as you can maintain strong body positions and controlled movement. When you break - take at least 10-20 seconds so that you can perform movement well when you start again. Focus on quality over speed.
1 AND 1/2 STRICT PULL UP:
For each rep, start from an open/active hang with hands at or slightly wider than shoulder width. Thumbs wrapped around the bar. Elbows straight, armpits open. Keep belly tight and feet together as you pull. Focus on elbows coming back and down. Bring the chin all of the way over the bar - or higher than the rings - at the top. Lower under control until the eyes are below the bar - pull back to chin over at the top. Lower this time to a fully open position at the bottom. That is one rep.
Customizations:
Banded
Foot assisted on box
Feet on floor in low bar
Feet on floor ring/trx
Bent Over Rows
PLYO PUSH UP
You want to find something to place on either side of your hands that is roughly 2-4" high. This can be bumper plates, a book (just something that won't slide). Place the objects slightly wider than your hands will be in your shoulder width push up position.
For each rep you will perform a full range of motion - belly tight - push up and explode UP moving the hands onto the objects. Perform another push up there - exploding up and jumping the hands back down.
If you want to try the "jump" but aren't comfortable going up a few inches - you may put a tape line or chalk line on the ground.
You may also choose to do these from the knees - or if you need to be more gentle on the joints - you may choose to walk the hands up and down.
Bottom push up + jump + top push up + jump = 1 rep.
Customizations:
Line Jumps
Step Ups
PRESSING WINDMILL
Standing with the feet slightly wider than shoulder width, with a light single KB or DB at the right shoulder.
To initiate the movement shift weight to the right hip, as you press the weight to a locked out position at the same time. Look up and keep the eyes focused on the weight in your hand throughout.
Slide the left hand down the left leg. Body rotates slightly. Keep pressing up on the weight. Keep eyes up on the weight. Use the left leg as a GUIDE, and try to avoid using it for strength or balance. Bring the left hand all of the way to the floor if possible. Keep the chest lifted and allow a SLIGHT bend of the left knee if needed.
Keeping the right arm locked out, and eyes up. Return to a standing position. Lower the weight back to the shoulder.
Perform 10 on the right side, then 10 on the left side for each set.
You may also choose to use no weight, or something like an water bottle for this movement. Remember, quality over weight or speed. You may also choose to stop just below the knee if needed.
If you need to segment this movement into press - THEN windmill that is fine.
If you are unable to go all of the way down - go just below the knee for each rep.
Customizations:
Super light weight (shaker)
Not going down as far
—PART 2
These holds might feel LONG. Remember holding proper position is more important than making the whole time in one shot. If any of these need to be broken up into smaller chunks for a time accumulation - that is fine.
NOSE TO WALL HANDSTAND HOLD:
To get into position - the most simple way is to perform a wall walk. In the handstand position the hands should be underneath the shoulders with fingers wide for balance. Allow the tops of the feet and legs to touch the wall. Press THROUGH the shoulders and look back at the wall - allowing the nose and chest to touch the wall. Squeeze the legs, butt, and keep the belly tight.
Pro tip - put your phone with the timer between your hands.
Customizations:
Pike HS Hold
Knees on Box HS Hold
Feet on Ground
Standing overhead dumbbell hold
STRADDLE PIKE HOLD:
Sit on the floor with the legs out in front of you - in a straddle position (legs wide). Point the toes. Place the hands between the legs out in front with fingertips down. Keeping the legs flexed and straight, lift the legs up off of the floor and hold.
Customizations:
Knees slightly bent
Regular seated pike hold (no straddle)
KNEE TO ELBOW PLANK:
Start in a solid plank position with hands underneath the shoulders/slightly behind. Press through the shoulders and make sure the shoulders, hips, knees, and ankles are i a straight line. Belly tight. Bring the right knee up to touch the right elbow. Think of bringing it kind of OUT and UP instead of just tucking it to the chest. Hold for 30 seconds. Repeat on the other side. Rest as needed betwee the right and left hold.
Customizations:
Knee not as high
Shorter holds
Regular plank hold
SUPERMAN HOLD:
Lie face down with the arms outstretched overhead. Legs and ankles together. Squeeze the legs and butt to lift the legs from the ground. Lift the shoulders, chest, head, and arms from the floor. HOLD!!
Session 8
Part 1
3-4 Rounds
10 Tuck Up + Strict Pull Up (1 rep of both = 1)
10 Shoot Thru with Push Up/Dip
7 Shin Box Windmill Complex (per side)
Part 2
2-3 Rounds
1 Min Feet on Wall Plank
40 Second Accumulated Chin Over Bar Hold
20 Love Taps
20 Russian Twists (there and back = 1)
COACHES NOTES
—PART 1
Choose a version of each movement that challenges you and may not allow you to move unbroken. Do as large a set of each as possible - so long as you can maintain strong body positions and controlled movement. When you break - take at least 10-20 seconds so that you can perform movement well when you start again. Focus on quality over speed.
TUCK UP + STRICT PULL UP:
Each rep will be a tuck up + a pull up.
For the tuck up hang from the bar with hands shoulder width apart, thumbs around, in an active hang position. Lift the knees to the chest. Round through the spine and roll/tuck your legs all of the way up until your shins contact the bar. As you tuck think of pressing against the bar. You may have to pull SLIGHTLY with the arms - but in general there should be very little pulling up with your upper body.
Lower under control. Then perform a strict pull up.
For the pull up portion keep belly tight and feet together as you pull. Focus on elbows coming back and down. Bring the chin all of the way over the bar - or higher than the rings - at the top. Lower under control - and come back to a fully open position at the bottom.
Break as needed between complete reps of the 1+1 but try not to break up the pair.
Customizations:
10 Knees up + 10 banded or assisted pull ups
Roll ups
Equalizer Rows
Bent over rows
SHOOT THRU W/ PUSH UP AND DIP:
Start in the top of a plank position with hands on paralletes, boxes, or even a pair of chairs (make sure they won't slip). Perform a solid push up, keeping the body rigid and lowering the shoulder all the way to the hands. Press to lockout.
Keeping the elbows locked, and pressing down through the shoulders, lift the knees to the chest and swing your body through so that it is in front of your hands. Straighten out your legs in front of you and place your heels on the floor. You should land with your body in a straight line and your hips to the sky. Lower the hips and perform a small dip with the body out front. Press back to lockout with hips up.
Pressing through the shoulders, once again bring the knees to the chest and return the legs back to the plank or starting position.
There and back = 1 rep.
Customizations:
Higher boxes or objects
Push up + knee + knee / Dip + knee + knee
SHIN BOX WINDMILL COMPLEX:
This time for the shin box you will hold the weight at one shoulder. You will perform all reps on one side and then all of the reps on the other.
It will start with the shin box lunge. For this movement you will start seated on the floor with a dumbbell held at the right shoulder and legs in what is called a 90/90 position. Basically this means that both legs are bent at 90 degress with one internally rotated, the other externally rotated. This places most of your weight on one hip. (If the weight is in the dumbbell is in your right hand, start with the weight on your right hip)
From here you will basically switch the orientation of the hips/legs. Rolling over to the other hip (if dumbbell is in the right hand you will be rotating from the right hip to the left). Keep the legs at 90 degrees. Roll through the middle slowly. Once you have switched sides you will come up to the knee and bring the back leg through and forward so that now you are in the bottom of a lunge position.
If you are starting with the weight in the right hand you should now be in the bottom of a lunge position with the right leg forward and left knee down.
Now you will perform a half kneeling windmill press. You will have a DB/KB or some light object in one hand at the shoulder on the side where the knee is forward. Make sure the chest is lifted and belly is tight. You will press the weight to a locked out position while rotating slightly and leaning to reach the opposite hand to the floor. Keep the eyes focused on the weight that you are pressing for balance. Touch the floor with the opposite finger tips just in front of the knee that is on the floor. Keeping the weight locked out, bring the torso back to an upright position. Finishing with the bicep by the ear and torso upright.
If you aren't comfortable pressing and leaning at the same time - you may choose to press the weight to lockout and then perform the lean to touch the floor.
Return the weight back to the shoulder. Bring that front leg back behind you. Sit back into the 90/90. Rotate back to the starting position.
Do all reps on one side, then all reps on the other.
Customizations:
Light weight
Unweighted
—PART 2
These holds might feel LONG. Remember holding proper position is more important than making the whole time in one shot. If any of these need to be broken up into smaller chunks for a time accumulation - that is fine.
FEET ON WALL PLANK:
This movement requires a VERY rigid body position. You are basically using the wall as a balance point - but holding all of the weight in your upper body. Make sure to keep the belly, butt, and legs tight.
It might help to have the feet SLIGHTLY higher than the body on this one. Otherwise the goal is to have the feet flat agains the wall (barefoot will work much better) - legs straight - parallel to the ground.
Customizations:
One foot on the wall
Tops of toes plank
Regular Plank
CHIN OVER BAR HOLD:
When chin is over the bar focus on keeping the elbows back and down, belly tight, feet and legs together.
To get to this position - you may choose to do a strict pull up or use a small jump. Do a long set to start out, but if the time needs to be accumulated that is completely acceptable.
Customizations:
Low bar or bar in rack
Rings or TRX type bands
Top of a bent over row
LOVE TAPS:
The love taps (which got their name because Julian and Miranda did them on one of the first days they met - cheesy we know) are also known as pike up and over. You will perform this movement the same way you do the pike hold - however you will be lifting up and over an object.
Sit on the floor with legs flexed and out in front. Point the toes! Place a db/kb or other object next to the ankles. Place hands by the knees. Lift the legs together up and over the object. Touch the heels down gently on the other side. Return.
There and back = 1 rep.
Customizations:
Knees slightly bent
One leg at a time
RUSSIAN TWISTS:
Sit on the ground with legs out in front and knees bent slightly. Hold a weight in both hands in front of the belly and arms slightly bent. Lean back slightly and move the weight to tap one side of the body. Work to keep the chest up and rotate from the midsection. Lift the weight from that side - up and over to tap the other side.
Customizations:
Lighter weight
No weight
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