Bodyweight Good Mornings
WEEK #4 / DAY #1: LOWER BODY + CORE
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24s
Bodyweight Good Mornings – 3 sets x 12 reps, 20 sec rest
Starting Position: Stand with feet shoulder-width apart, hands behind your head, and your elbows out.
Execution: Hinge at the hips by pushing your butt back, keeping your back flat, and lowering your torso until it's nearly parallel to the ground. Return to standing by engaging your hamstrings and glutes.
Muscles Worked: Hamstrings, glutes, lower back.
Form Tips: Maintain a neutral spine, and ensure the movement comes from the hips, not the lower back.
Up Next in WEEK #4 / DAY #1: LOWER BODY + CORE
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Shoulder Plank Taps
Shoulder Plank Taps – 3 sets x 10 taps per side, 30 sec rest
Starting Position: Begin in a high plank position with hands under shoulders.
Execution: While keeping your hips steady, lift one hand to tap the opposite shoulder, then alternate sides.
Muscles Worked: Core, shoulders.
Form Tips: Avoid... -
Alternating Step-Up to Reverse Lunge
Alternating Step-Up to Reverse Lunge – 3 sets x 10 reps per leg, 60 sec rest
Starting Position: Stand facing a bench or platform, holding dumbbells at your sides or bodyweight.
Execution: Step up onto the bench with one leg, driving through the heel of the foot on the bench, then step down and im... -
Mountain Climbers
Mountain Climbers – 3 sets x 20 reps, 10 sec rest
Starting Position: Begin in a high plank position with hands under shoulders and body in a straight line from head to heels.
Execution: Quickly drive one knee toward your chest, then switch legs, alternating in a running motion while keeping your ...
