Inchworms are a full-body mobility and activation drill that challenges flexibility, core control, and shoulder stability. Starting from a standing position, you walk your hands out into a plank, then walk your feet forward to meet your hands—repeating to move forward like an inchworm. They can also be done in place by walking the hands…
Jumping Jacks are a classic bodyweight cardio movement that elevates your heart rate while also warming up your entire body. They involve jumping your legs out and swinging your arms overhead in a rhythmic pattern. Great for general conditioning, coordination, and getting the blood flowing before a workout. Primary Muscles Worked: Calves, Deltoids, Hip AbductorsSecondary…
Lateral Lunges (also known as side lunges) build strength, mobility, and control in the hips, glutes, and inner thighs by moving through a side-to-side range of motion. This lateral movement targets muscles that aren’t hit as directly in forward or reverse lunges, making it a great addition for well-rounded lower-body development and injury prevention. Primary…
Monster Steps are a band-resisted hip adduction exercise that strengthens the groin (adductor muscles) and improves hip stability. With a resistance band anchored to a rack and looped around the ankle, you step toward your midline against resistance. This is an excellent movement for groin strength, injury prevention, and athletic performance. Primary Muscles Worked: Hip…
Mountain Climbers are a fast-paced, ground-based bodyweight exercise that combines core engagement with cardio and hip mobility. Performed in a high plank position, you drive your knees toward your chest in an alternating rhythm, making it a full-body conditioning move that challenges your core, shoulders, and endurance. Primary Muscles Worked: Core (Rectus Abdominis, Obliques), Hip…
Reach Thru and Rotate is a mobility exercise that targets the thoracic spine, shoulders, and upper back. Starting from a quadruped or low kneeling position, the movement involves threading one arm under the body (reach through) followed by a controlled rotation to open the chest (rotate). It’s a great drill to improve posture, relieve upper-back…
Scap Push-Ups (short for scapular push-ups) isolate the movement of the shoulder blades, helping to build strength and control in the scapular stabilizers. Unlike a traditional push-up, your arms stay straight while you protract and retract your shoulder blades. This drill is perfect for warming up the shoulders, improving posture, and building a strong foundation…
Shoulder Taps are a simple but effective bodyweight drill that builds core stability, shoulder control, and anti-rotation strength. From a high plank position, you alternate tapping each shoulder with the opposite hand—forcing your core and hips to stay steady while your base shifts. Great for warm-ups, finishers, or as part of any core-focused training. Primary…
The Bodyweight Single-Leg Romanian Deadlift (RDL) is a balance-focused hinge movement that targets the hamstrings, glutes, and stabilizing muscles of the hips and core. It’s perfect for developing single-leg strength, improving hip stability, and reinforcing proper hinge mechanics—no equipment required. Great as a warm-up, activation drill, or a strength movement in bodyweight training. Primary Muscles…
The Turkish Get-Up is a full-body strength and stability exercise that challenges coordination, mobility, and control. It involves moving from lying on your back to standing up while holding a weight overhead, then reversing the motion to return to the floor. This complex movement builds shoulder stability, core strength, and total-body awareness, making it a…