Beginner Start with hands Using a support Sit on a chair/ Using support, lunge Place forearms On a chair, against a wall, do or hold onto to bench, slide butt forward, without table or elevated platform, push up. something, off and lower extending front knee, assume the plank position, squat until yourself until your drop the back knee brace your core and hold for thighs are shoulders are in until it’s 1 inch of the 20 secs parallel to floor line with elbows. floor, raise back up. Intermediate From the floor push No Support, Use A lower No Support, perform Hold for 30 seconds from up using normal Bring legs surface, same split squat floor hand stance. parallel to floor controlled motion Advanced Elevated feet or Full Deep squat Tri cep dip with Backward lunge, into Hold, then take 5 mini steps handstand push up. elevated feet forward lunge backward extending body weight on lap. further. Bonus One armed, clap Squat jumps, Parallel bar dip, Bulgarian split squat, Use of swiss ball, or add push ups, varied Pistol Squat Olympic ring dips, jumping Alternating element that disrupts hand stance, lunges. balance. Spiderman push ups. *once you become proficient in these moves you can explore more difficult exercises. Body weight Workouts *Always warm up with 5 minutes of jump rope a 0.5 to 1 mile jog or bike ride and finish with 5-10 minutes of the same if you want an extra bit of training. For more advanced, or HS college athletes do the Mobility Warm up.
Beginner Start with hands against a wall, do push up. Using a support or hold onto to something, squat until thighs are parallel to floor Sit on a chair/ bench, slide butt off and lower yourself until your shoulders are in line with elbows. Using support, lunge forward, without extending front knee, drop the back knee until it’s 1 inch of the floor, raise back up. Place forearms On a chair, table or elevated platform, assume the plank position, brace your core and hold for 20 secs Intermediate From the floor push up using normal hand stance. No Support, Bring legs parallel to floor Use A lower surface, same controlled motion No Support, perform split squat Hold for 30 seconds from floor Advanced Elevated feet or handstand push up. Full Deep squat Tri cep dip with elevated feet weight on lap. Backward lunge, into forward lunge Hold, then take 5 mini steps backward extending body further. Bonus One armed, clap push ups, varied hand stance, Spiderman push ups. Squat jumps, Pistol Squat Parallel bar dip, Olympic ring dips, Bulgarian split squat, jumping Alternating lunges. Use of swiss ball, or add element that disrupts balance. *once you become proficient in these moves you can explore more difficult exercises. Body weight Workouts *Always warm up with 5 minutes of jump rope a 0.5 to 1 mile jog or bike ride and finish with 5-10 minutes of the same if you want an extra bit of training. For more advanced, or HS college athletes do the Mobility Warm up.
Exercise_Compliance_sheet_complete.docx