BODYWEIGHT STRENGTH TRAINING, BY JAY CARDIELLO

KEY POSITIONS

FULL PLANK

FOREARM PLANK

DOWNWARD DOG
 LEG EXERCISES
FALLING TOWER CLOSE SQUAT

REVERSE LUNGE WITH HAMSTRING ACTIVATION PISTOL SQUAT

LUNGE TO PAUSE SQUAT JUMP

SEMI-BURPEE JUMP BURPEE

SUMO SQUAT CROSS-LEGGED SQUAT

 BACK EXERCISES
COBRA SUPERMAN

ALTERNATING SCAPULAR PULL-DOWN ALTERNATING PLANK ROW

PLANK REACH OUT AND BACK LYING FLYER

SCAPULAR PUSH-UP TO HIP RAISE SCAPULAR HOLD

SCAPULAR LIFT BREAK DANCER

 ABDOMINAL EXERCISES
TORSO TWIST HIP CROSSOVER

BRACER BIRD DOG

ADVANCED BIRD DOG IN FULL PLANK HOLLOW BODY HOLD

HOLLOW BODY HOLD AND ROLL KNEE SCRATCHER

HIP TAP FIRE HYDRANT ISO HOLD

 ARMS EXERCISES
PUSH-UP DIVER BOMB PUSH-UP

PIKE PUSH-UP BEAR CRAWL

REVERSE PUSH-UP WALKOUT

SINGLE-LEGGED WALKOUT TRICEP PRESS-UP

SHOULDER ROTATION SPHINX POSE WITH SHOULDER REACH