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Bodyweight exercises

Bodyweight Lateral Squat

1. Keep your heel down. 

2. Keep your knee pointed straight ahead over your toes. 

3. Only lower as far as you comfortably can.  

Bodyweight Squat to Box

1. Lock your ribs down with your abs. 

2. Keep your feet straight ahead. 

3. Push your hips back onto the box. 

4. Keep your knees straight out over your toes. 

Prisoner Squat

1. Lock your ribs down with your abs. 

2. Keep your feet straight ahead. 

3. Tuck yor tailbone and squat straight down. 

4. Keep your knees straight out over your toes. 

Bodyweight Step-Up

1. Keep your ribs down and don't arch your back as you're moving. 

2. Step onto the box while keeping your hips square. 

3. Keep your weight rooted through your heel - Don't come up onto your toes. 

4. Step up without rotating your hips open or arching your back. 

5. Keep your knee tracking straight over your toes the whole time - don't let it collapse inward. 

Bodyweight Cross-Over Step-Up

1. Keep your ribs down and don't arch your back as you're moving. 

2. Step across your body while keeping your hips square. 

3. Keep your weight rooted through your heel - Don't come up onto your toes. 

4. Step up without rotating your hips open or arching your back. 

Rear-Foot-Elevated Bodyweight Split Squat

1. Think of using your abs to control the space between your ribs and the front of your pelvis, and don't let them get further apart as you move. 

2. Step back onto the bench while keeping your pelvis square. 

3. Space your feet so that at the bottom position your forward knee is at about 90 degrees, your forward shin is vertical and the trailing leg knee is just off the ground and slightly behind your hips. Your ankle should rest on the edge of the bench. 

4. Don't let your pelvis roll open as you lower to the bottom position. 

5. Keep your weight through your forward heel. 

6. Squat upward while keeping your forward knee tracking straight over your toes and your abs tight. 

7. Don't let your ribs flare or arch your lower back at the top. 

Bodyweight Split Squat With Blocked Knee

1. Lower with your weight on your forward heel. 

2. Don't let your hips open up at the bottom. Keep them squared forward. 

3. Keep your lower back neutral by pulling your ribs down with your abs and keeping your abs tight. Don't let your back arch. 

4. Drive upward with your weight rooted through the heel of your forward foot. 

5. Keep your knee tracked straight ahead over your toes. 

Videos supplied by Precision Nutrition Inc.

 This content is used under license from Precision Nutrition Inc. and may not be reproduced, transmitted, or otherwise used or reused in any way without the express written permission of the owner. Copyright © [2023] Precision Nutrition Inc. For more information about Precision Nutrition, visit http://www.precisionnutrition.com 

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