Bodyweight Push Pull Legs
Beginning: Passive Hang
1 x 60s
Make it happen
A1: Goblet Squats
3 x 10-12 reps
Get hips nice and low, try to keep your chest up as you push back up. Try to get used to good breathing - it will really help to set us up for heavy back squats and front squats!
B1: Ring Rows
3 x 8-10
Start with the rings around hip height. The closer your feet are to the anchor point for the rings, the more difficult. Allow your shoulders to go through the whole range of motion - focussing on squeezing the shoulder blades together at the top of each rep.
C1: Push-Ups
3 x 8-10
Easy: Bench
Medium: Flat
Difficult: hands on blocks
Extra: elevate the feet on the bench
To start, tuck your hips, squeeze glutes and protract the shoulders. Flex at the elbows and get chest as low as possible. Push back tall with glutes still squeezed and maintaining a nice straight body line. Do everything you can to not arch on the way up. If you’re stuck between progressions do a few of the more difficult version, then make it easier and get the remaining reps with an easier version.
D1: Supine Leg Extensions (2 versions)
1-2 x 10r each side
Easy: base leg bent Challenging: base leg straight Lie on your back, draw one knee into your chest and keep it as close to your body as possible as you straighten the leg completely. The aim is to use the hip flexors and quads to overcome the stretch in the hamstrings.
D1: Hamstrings Passive & Isometric - bent leg, find it, work it with bent knee
1 x 60s passive, iso ramping into 10s pushing 30s passive (each side)
Go hunting for a deep stretch in the body of the hamstring - the higher up the better. If you feel it in behind the knee bend the knee a little bit more. Try to hinge at the hips, arch the lower back and avoid rounding over.