Advanced Bodyweight Strength Series

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Strength Workout 1

1. Squat to Stand - 1 set of 5 reps

2. Banded Lateral Walk - 3 sets of 20 reps (10 each way)

3. Supported Single Leg Squat - 3 sets of 5-10 reps (each side)

4. Banded Wood Chop - 3 sets of 5-10 reps (each side)

Warm Down

Supported Squat Mobility - 1-2 sets of 20/30s efforts

Supported Shoulder Mobility - 1-2 sets of 20/30s efforts


Strength Workout 2

1. Kneeling Thoracic Reach - 1 set of 3-5 reps (each side)

2. Banded Step Out - 3 sets of 10 reps (each side)

3. Banded Single Leg Deadlift & Row - 3 sets of 5 reps (each side)

4. Supported Reach Back - 3 sets of 5-10 reps (each side)

Warm Down

Supported Squat Mobility - 1-2 sets of 20/30s efforts

Supported Shoulder Mobility - 1-2 sets of 20/30s efforts


Strength Workout 3

1. Reverse Lunge to OH Reach - 1 set of 3-5 reps (each side)

2. Banded Face Pull - 3 sets of 10-15 reps (each side)

3a. Split Squat - 3 sets of 5-10 reps (each side)

3b. Banded Overhead Press - 3 sets of 10 reps

Warm Down

Supported Squat Mobility - 1-2 sets of 20/30s efforts

Supported Shoulder Mobility - 1-2 sets of 20/30s efforts


Strength Workout 4

1. Windmill - 1 set of 10-20 reps

2. Banded Foot Drive - 3 sets of 10 reps (each side)

3a. Supported Reverse Lunge - 3 sets of 5-10 reps (each side)

3b. Banded Bent Over Row - 3 sets of 10 reps

Warm Down

Supported Squat Mobility - 1-2 sets of 20/30s efforts

Supported Shoulder Mobility - 1-2 sets of 20/30s efforts


Strength Workout 5

1. Overhead Lunge & Twist - 1 set of 2-3 reps (each side)

2. Banded Squat - 3 sets of 10 reps

3a. Supported Row - 3 sets of 10 reps

3b. Supported Single Leg Hop - 3 sets of 10-20 reps (each side)

Warm Down

Supported Squat Mobility - 1-2 sets of 20/30s efforts

Supported Shoulder Mobility - 1-2 sets of 20/30s efforts


Strength Workout 6

1. Inch Worm - 1 set of 5-10 reps

2. Banded Pull Through - 3 sets of 10-20 reps (each side)

3. Supported Hamstring Curl - 3 sets of 5-10 reps

4. Supported Knee Tuck - 3 sets of 5-10 reps

Warm Down

Supported Squat Mobility - 1-2 sets of 20/30s efforts

Supported Shoulder Mobility - 1-2 sets of 20/30s efforts

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