Bodyweight Session Lvl 1
Follow along Warm-Up
A1: Push-Ups
3 x 8-10 reps
Squeeze your glutes and try to keep the elbows close to the body. Use an elevated surface to start with and slowly drop the height until you are flat on the floor.
A2: OPTIONAL: Elephant Walks
3 x 30-60s
XYZ
B1: Step Downs
3 x 10-12 reps (both sides)
Feel free to use a wall or something to help you keep your balance as you learn this movement. Go as low as possible and stand back tall.
B2: OPTIONAL: Pec Stretch on the wall
3 x 30-60s
Do this standing to get a nice release of the pec as you rest between the step downs.
C1: Ring or TRX Rows
3 x 10 reps
Ideally have the rings or TRX at mid-thigh height. To make it easier walk away from the rings. To make it more challenging walk the feet forwards.
C2: OPTIONAL Squat Prayers
3 x 10-20 reps
Elevate your heels to make this easier. Use the elbows to push the knees out to create more space in the hips.