© 2020 Pheasyque
Bodyweight Workouts & Challenges 2.0
Hey there!
With the overwhelmingly positive response of the first launch that resulted in 17,000+
downloads within a couple of days, we’ve decided to take the Home Workout eBook
one step further. We’ve added more stuff such as new challenges, workout
tutorials, resting time guidelines and more.
Right now, there’s a lot going on in the world and it can be tough because we don’t
have much control on anything outside of our own immediate environment.
With more lockdowns becoming a reality for many across the globe, we thought it
would be a great idea to provide Pheasyque and Concrete Pheasyque fans/followers
a few bodyweight workouts and challenges that can be performed at one’s leisure in
the comfort of one’s home.
The hope is that we can still remain somewhat active and achieve some level of
fitness. Below, we created a couple different workouts in hopes to be all inclusive for
our followers. In addition, we’ve included some fun fitness-based challenges that
we’ve been doing to keep moving throughout the day.
You can click through the titles down below to access the desired section:
1. Beginner Bodyweight Workout 3x/Week
2. Intermediate Bodyweight Workout
3. Advanced Bodyweight Workout
4. Pheasyque Fitness Challenges
5. Exercise Tutorials
To everyone experiencing hardship from the COVID-19 spread, we feel you and
you’re not alone. Now is the time to lean on loved ones and make the best of every
situation.
Stay safe & healthy, friends!
In Strength,
Eugen & Jake
© 2020 Pheasyque
Beginner Bodyweight Workout 3x/Week
Run this for 2-3 weeks, then progress to the next program!
Day 1 | Upper + Lower Focus
A1. Air Squat | 6 x 10 reps
A2. Push-Up ( use assisted if needed) | 6 x 6 reps
B1. Bodyweight Forward Lunge | 4 x 16 reps (8 ea side)
B2. Close-Grip Push-Up (use assisted if needed) | 4 x 5 reps
C1. Extended Plank | 4 x 30-seconds
C2. Glute Bridge | 4 x 15 reps
Day 2 | Lower Focus
A1. Pistol Chair Squat ( place chair against wall) | 5 x 5 reps (5 ea leg)
A2. Glute Bridge + Pillow Squeeze (place pillow between legs & squeeze) | 5 x 10
reps
B1. Split Squat (3-second lowering phase) | 4 x 10 reps ea leg
B2. Romanian Deadlift (grab a heavy(ish) book or object) | 4 x 12 reps
C1. Side Plank | 5 x 30-sec ea side
C2. Frog Pumps | 5 x 12 reps
Day 3 | Upper Push + Pull
A1. Towel Row (wrap towel/pillow case around beam/banister and perform modified
standing inverted row) | 6 x 8 reps
A2. Push-Up | 6 x AMRAP (as many reps as possible)
B1. Prone YTW| 5x10
B2. Skull Crusher Against Wall | 5 x 6
C1. Hollow Hold | 6 x 15-20 seconds
C2. Extended Plank + Shoulder Taps | 6 x 10 taps
© 2020 Pheasyque
Intermediate Bodyweight Workout 3x/Week
Run this for 2-3 weeks, then progress to the next program!
Day 1 | Upper + Lower Focus
A1. Air Squat + Jump | 6 x 12 reps
A2 . Paused Push-Up (1-sec hold at bottom) | 6 x 8-10 reps
B1. Jumping Split Squats | 5 x 20 reps (10 ea side)
B2. Knuckle Push-Ups | 5 x 5 reps
B3. Burpee | 5 x 10 reps
C1. Extended Plank + Alternating Leg Lift | 5 x 40-sec
C2. Glute Bridge | 5 x 25 reps
Day 2 | Lower Focus
A1.Tempo-Pistol-Chair-Squat ( 3-sec lowering phase) |6x8reps ea leg
A2. Single-Leg Glute Bridge | 6 x 8-10 reps ea leg
B1. Bulgarian Split Squat ( 3-second lowering phase, 1-second pause at bottom) | 5 x 12
reps ea leg
B2. Romanian Deadlift (grab a heavy(ish) book or object) | 5 x 20 reps
C1. Hamstring Slides | 4 x 8 reps
C2. Side Plank | 4 x 45 sec-sec ea side
C3. Sumo Air Squat | 4 x 15 reps
Day 3 | Full Body
A1. Towel Row (wrap towel/pillow case around beam/banister and perform standing
inverted row) OR Table Inverted Row | 6 x 10 reps
A2. Plyometric Push-Up | 6 x 4-6 reps
A3. Jumping Split Squats | 6 x 10-12 reps ea leg
B1. Pistol Squat (use chair if needed) | 6 x 6 reps ea leg
B2. Skull Crusher Against Wall (3-sec lower, 1-sec pause) | 6 x 10 reps
B3. Elbow Push-Up | 6 x 12 reps
C1. Hollow Rock | 6 x 20 rocks
C2. Extended Plank + Shoulder Taps | 6 x 30 taps C3. Mountain Climber | 6 x 20 reps
© 2020 Pheasyque
Advanced Bodyweight Workout 3x/Week
Day 1 | Upper + Lower Focus
A1. Goblet Squat (4-sec lower, 2-sec pause, 3-sec stand) | 6 x 15 reps
A2. Plyometric Push-Up OR Superman Push-Up | 6 x 10 reps
B1. Zercher Split Squats ( hold backpack in front) | 6 x 20 reps (10 ea side)
B2. Spiderman Push-Ups OR Handstand Push-ups | 6 x 6 reps
B3. Burpee | 6 x 15 reps
C1. Supine Leg Lifts | 6 x 12-15 reps
C2. Single-Leg Glute Bridge (1-sec hold at top) | 6 x 12-15 reps ea leg
Day 2 | Lower Focus
A1. Backpack Pistol Squat OR Chair Squat | 5 x 8-10 reps ea leg
A2. Close/Sumo Stance Air Squats + Jumps | 5 x 12 reps (6 close :6 sumo)
B1. Bulgarian Split Squat + Jump (wear backpack) | 6 x 10 reps ea leg
B2. Hamstring Slides / Single-Leg If possible | 6 x 10 (5 ea leg if single)
C1. Butterfly Kicks | 6 x 30 kicks
C2. Side Plank | 6 x 55 sec-sec ea side
C3. Lateral Backpack Lunge | 6 x 8 ea leg
Day 3 | Full Body
A1. Table Inverted Row (3-sec lower, 2 sec hold at top) | 6 x 10 reps
A2. Plyo Push-Up Close to Wide Grip | 6 x 8 reps (1 close - 1 wide, repeat)
A3. Air Squat + Tuck Jump | 6 x 12 reps
B1. Single-Arm Assisted Push-Up | 6 x 4-6 reps ea side
B2. Rock and Roll Pistol Squat | 6 x 4-6 reps ea side
B3. Skull Crusher Against Table (3-sec lower, 1-sec pause) | 6 x 15 reps
C1. Sliding Floor Pull-Up | 5 x 6-8 reps
C2. Dips (use two chairs/supports side by side)| 5 x 10-12 reps
C3. Burpees + Tuck Jump | 5 x 15 reps
© 2020 Pheasyque
Pheasyque Lab Fitness Challenges
Perform these throughout your day if you’re up for some extra challenges!
1. Commercial Break Challenge
Watching TV? Great! Every time a commercial break comes on, perform one of the
following for the duration of the commercial. Try to get as many rounds as possible!
OPTION A
OPTION B
OPTION C
Air Squats x 10 reps
Push ups x 8 reps
Pistol to couch x6 reps (3/3)
Hollow rocks x 5 reps
Burpees x 3 reps
Plyo push ups x4 reps
2. Five Minute Burner On the Hour!
Every hour, perform this 5-minute circuit to get your heart rate elevated and keep you
moving!
1. Mountain Climbers x 10 reps
2. Inchworm to Push-Up x 5 reps
3. Air Squat x 8 reps
4. Jumping Lunge x 10 reps (5 ea leg)
3. Netflix and Chill... We Mean Move!
Watching Netflix, HBO, Hulu, or another series? Sweet, we hope you’re enjoying it,
but let’s move a little. Perform the following for three rounds and rest as needed.
- Jog In Place x 30-seconds
- Air Squats + Straight Jump x 6 reps
- Extended Plank to Shoulder Taps x 20 reps
- Jumping Jacks x 20 reps
- Push-Up x 8 reps
4. Push-Up Pump City (Advanced)
Want an advanced upper body fitness challenge to take on? Try this one out.
● Perform 100 push-ups in 4 minutes (take rest as needed)
Simple, right? Try this every other, or every third day and try to make it within 4minutes!
© 2020 Pheasyque
5. (NEW) Unilateral Climb:
Complete the following in 10-minutes or less. Perform the following two exercises for
1 rep, then 2, all the way to 10, then once you reach 10, get back down to 1. You
basically pyramid your way up and down, without resting!
A1. Walking Lunge (1 rep is L + R),
A2. Single-Leg Bodyweight RDL (1 rep is L + R)
6. (NEW) Explosive 5-Minutes:
Complete the following twice a day in a circuit for 5-minutes straight. (L + R = 1 rep)
- 5 Burpees
- 5 Squats to jump
- 3 Plyo push-ups
- 5 Jumping lunges
7. (NEW) Final challenge. Core Overload:
Perform this every other day. Hit a total of 5-minutes in a side plank on each side,
and a traditional plank, so 15-total minutes. You can break the 5-minutes into as
many small sets as you want. If 5-minutes is impossible for you, then start with 3minutes and work up.
Workout & Resting recommendations:
Perform each prescribed exercise for the day, following the A, B, C scheme (going
through all the exercise for each letter: 1,2,3..) .
For resting time periods, refer to the chart down below.
Cardiovascular Focus
Rest 20-30 seconds in-between sets
Metabolic Focus
Rest 0-15 seconds in-between sets
General Strength and Form Focus
Rest 45-75 second in-between sets
Struggling In-Between Sets?
Increase Rest Times By 15-30 seconds
Workout Feeling Easy?
Decrease Rest Times By 10-20-seconds
© 2020 Pheasyque
Exercise Tutorials:
Not sure how to perform the exercises ? Don’t worry, we gotcha covered. Here are the
tutorials of each exercise included in all the plans and challenges (minus the small
variations), in no specific order, in case you’re not familiar with the execution.
Bodyweight (Air) Squat :
1.
Stand with your feet in a similar position to your
traditional squat.
2.
Begin the descent by slowly controlling the
eccentric and maintaining normal torso and hip
control.
3.
Once you’ve achieved 90 degrees or deeper
(aim for your normal depth), stand back up,
squeeze the glutes, then repeat.
Alternatives: Bodyweight box squat, assisted
bodyweight squat
Push-Up :
1.
Get into an extended plank position with the hands roughly
shoulder width apart, and maintain core/glute tension.
2.
Grip the floor with the hands and slowly lower the body to the
ground.
3.
Once the chest is to the ground, or just above it, think “drive
through the ground”, and press back to lockout.
Alternatives: Single-knee down push-up, both knees on the
ground push-up
© 2020 Pheasyque
Walking Lunge :
1.
Stand with the feet parallel, then plot out a spot on
the floor in front of you and take a step forward.
2.
The front foot should be fully flat and don’t be
afraid to let the knee track forward. Maintain a
consistent torso position throughout.
3.
Lower yourself slowly counting to 3-4 seconds and
then contract and stand back up to your starting
position by thinking, “drive down into the floor”.
Alternatives: Assisted forward lunge (hold onto a wall or
piece of furniture for assistance)
Extended Plank :
1.
Assume a traditional push-up position with the hands under the shoulder, the glutes and core
contracted, and drive the heels backwards into the ground.
2.
Once you’ve established a strong base, slightly protract the shoulders and grip the floor with the
hands.
3.
Maintain this position without wavering at all, and breathe smoothly. Resist holding your breath
through your timed sets.
Alternatives: Traditional
elbows down plank,
knees down plank,
single-knee down plank.
© 2020 Pheasyque
Glute Bridge :
1.
Place the paper back on the floor and place the arms to each side in roughly a 45 degree angle
from the shoulder joint. The feet should be parallel, between hip to shoulder width apart, and in a
position that places the knees in a 90 degree position.
2.
Maintaining a neutral position with the torso, extend the hips upwards and contract the glutes.
Think as thought there’s a string pulling the hips upwards.
Alternatives: Glute bridge with back on a couch (or similar piece of furniture), monster walks with band.
Backpack Pistol Squat :
1.
Grab a backpack, empty it, then fill it with a few books to add a little weight.
2.
You have two options with the backpack 1) hold it in front of you like a kettlebell,
or 2) strap it on so it’s on the front of your body versus the back.
3. Once you’ve achieved 90 degrees or deeper (aim for
your normal depth), stand back up, squeeze the glutes,
then repeat.
Alternatives: Take a b-stance, so place the other foot’s
heel on the ground as modified assistance, perform a
chair pistol squat so sit back onto something similar to a
box squat, perform a shallow depth pistol squat.
© 2020 Pheasyque
Backpack Bulgarian Split Squat :
1. Find a stable object that is roughly 1-2 feet off the
ground and place the back leg onto it. The front leg
should be far enough in front of the body so you can
achieve full range of motion without the heel lifting off
the ground. It’s okay if the knee tracks over the toe!
2. If you want to add weight, fill a backpack full of
books or other objects and ensure it’s secured on the
back. Brace as you normally would for a lunge and
slowly lower yourself downwards.
3. Once you’ve hit the full range of motion, drive through the front leg while gripping the floor with the
foot. Think about, “pushing down and contracting the quad”. Stabilize, then repeat for the following reps.
Alternatives: Normal split squat, assisted bodyweight split squat
Backpack Romanian Deadlift (RDL) :
1.
Perform these with either bodyweight, home items like
cases of water, boxes filled with things, or backpacks filled
with books.
2.
Once you’ve chosen your implement and method, create a
soft bend in the knees, then hinge forward bringing the
hips back and maintaining a neutral torso angle.
3.
Try to emphasize the stretch on the hamstrings. After
you’ve hit your full range of motion, return to your starting
position and contract the glutes at the top. Brace, then
repeat the process for the following reps.
Alternatives: Bodyweight hip hinge
© 2020 Pheasyque
Side Plank + Leg Lifts :
1. Assume a side plank position with either the arm extended or flexed with the forearm on the ground.
As a general rule of thumb, try to keep the feet inline with the hand (if extended) or elbow (if flexed).
2. Contact the core, obliques, and bring the hips forward by contracting the glutes. Once you’ve got
your breathing down and you’ve stabilized, lift one leg upwards, and maintain full body tension. If it
helps think, “squeeze the glute and quad and lift the leg upwards".
Glute/Frog Pumps :
1.
Place the upper back on the ground and the arms to the side, then bring the feet
together as if they’re holding hands with one another.
2.
Once positioning is established, extend the glutes upwards as if the hips are being
pulled upwards on a string and repeat this movement pattern for consecutive reps.
Alternatives: Glute bridge,
furniture supported glute bridge,
monster walks with band
© 2020 Pheasyque
Seated Row :
1.
Find a firm banister or a
partner and grab a towel. Grip
the towel similar to how you
would grip the implement in a
seated cable row. If you have
a partner, they’ll grip the
middle of the towel to apply a
counterforce.
2. If using a partner, have them sit in front of you, then place their feet against yours as if you’re each
trying to push one another away. If you have a banister, then you’ll place the feet close to the base of it,
and lean backwards gripping the towel.
3. Once you’ve established these positions, perform a row by contracting the back and pulling the towel
to you. If using a partner, have them apply resistance by lightly pulling at the same time.
Alternatives: Table inverted row, bent over row with backpacks or cases of water
YTW :
1. Lie prone on the ground.
Bring the arms upwards into a
“T” position and focus on doing
so by contracting the upper
2. Once you’ve counted to
1-2 seconds in this position,
bring the arms upwards into a
“Y” position and repeat the
1-2 second count.
3. After the “Y”, flex the elbows and create a “W” position and
repeat the 1-2 second count. From here, you can either allow the
arms to relax for a few seconds, or progress straight into the “T”
position for the next round of reps.
Alternatives: Standing YTW
© 2020 Pheasyque
Wall Skull Crusher :
1. Place your back against the
wall, then take 3-5 steps
outwards from the wall, and turn
to face the wall. Note, the further
you stand away, the harder the
skull crusher will be.
2. Reach out and place the hands on the wall about shoulder width apart. Brace, then lower the body
towards the wall maintaining your neutral body positioning. Bring yourself all the way down until the forearms
are lying flat on the wall. If your hands are in the correct position the hand and elbow will be in-line with one
another.
3. Once you’ve hit this end range of motion, maintain your tension and press through the hands thinking,
“contract the triceps”. At lockout, fully squeeze the triceps, then repeat.
Alternatives: Close-grip push-ups, supine skull crushers with backpacks or water cases.
Hollow Holds / Rocks :
1. Lie on the ground and contract the core pressing the lower back downwards. Bring the feet off the
ground to about 1-2 foot lengths upwards, then bring the upper body off the ground with the arms
extended upwards and the head neutral or in slight flexion.
2. Breathe normally and hold this position. If performing rocks,
then gently rock back and forth maintaining your hollow
position.
Alternatives: Plank, extended
plank, butterfly kicks
© 2020 Pheasyque
Shoulder Taps :
1. Assume a traditional
push-up position with the
hands under the shoulder,
the glutes and core
contracted, and drive the
heels backwards into the
2. Once you’ve established a strong base, slightly protract the shoulders and grip the floor
with the hands.
3. Maintain this position without wavering at all, and breathe smoothly. Then proceed to tap
one shoulder at a time without losing your other points of contact. When you tap your
shoulder, the other hand and feet should stay on the floor.
Alternatives: Tradition elbows down plank, knees down plank, single-knee down plank,
extended plank.
Bodyweight (Air) Squat Tuck Jumps :
1.
Stand with your feet in a similar position to your traditional squat. Begin the descent by
slowly controlling the eccentric and maintaining normal torso and hip control.
2. Once you’ve achieved 90 degrees or deeper (aim for
your normal depth), stand back up quickly and jump
upwards pulling the knees to the chest. Land with the feet flat
and absorbing your landing proceeding into the next set.
Alternatives:
Bodyweight air squat,
traditional tuck jump,
bodyweight squat to
jump
© 2020 Pheasyque
Bodyweight Jump Lunge :
1. Perform a traditional
forward lunge by picking a
location on the floor stepping
out and controlling the
descent.
2. Once you’ve hit depth,
proceed to contract and jump
upwards. In the air, you’ll switch
legs, then proceed to perform a
lunge on the opposite side.
Remember to keep the foot flat on
the ground on the front leg and to
absorb your landing.
Alternatives: Split squat, forward lunge, walking lunge, air squat to jump
Burpee :
1. Stand upright, then proceed to bend and place the hands on the ground
while shooting the feet backwards. When doing so, you’ll appear as if you’re in
the starting position of a push-up.
2. Lower the body to the ground, press back up, then shoot the feet inwards to
their starting position.
3. Once the feet are under the body, swing the arms upwards, and jump
reaching for the sky. Land with the feet flat and absorb the landing as you head
into the next rep.
Alternatives: Half burpee (don’t perform the
push-up portion), bodyweight squat to jump
© 2020 Pheasyque
Extended Plank With Leg Lifts :
1.
Assume a traditional push-up position with the hands under the shoulder, the glutes and core
contracted, and drive the heels backwards into the ground.
2.
Once you’ve established a strong base, slightly protract the shoulders and grip the floor with the
hands. Maintain this position without wavering at all, and breathe smoothly.
3.
Lift one left at a time focusing on doing so by creating a strong glute contraction. Avoid extending
the lower back to create the lift.
Alternatives: Extended plank, glute bridge, quadruped donkey kick
Hamstring Slides :
1. Find a hardwood, tile, or floor that has the ability to have a towel slid. Lie on your back and bring
the knees to a 90 degree position. This position will be similar to what you would do if you were
establishing your setup in a glute bridge.
2. Place a towel, old shirt, or other material that can be slid on the floor under the feet. Once
you’ve done so, bring the hips upwards and contract the glutes.
3. Keep the hips high by contracting the glutes, then
slide the legs outwards maintaining this high hip position.
After you’ve extended the legs, think about contracting the
hamstrings and bringing the feet back into their starting
position. Repeat this process for the following reps,
keeping the hips high by contracting the glutes.
Alternatives: Single-leg hamstring
slide, partner towel hamstring curl
© 2020 Pheasyque
Close to Wide
1. Assume a normal push-up
position with the hands a few
inches wider than your normal
push-up hand position.
2. Lower yourself slowly to the ground, then explosively press up and bring the hands inwards to a
close-grip position, a.k.a to a position where the hands are directly under the shoulders. No, you do
not need to go closer than that!
3. Once you’ve hit this position, lower yourself and explosively press up moving the hands to their
original wider position all while maintaining your rigid push-up posture. Repeat this each rep!
Alternatives: Tradtional plyometric push-up, tempo wide and close push-ups
Spiderman Push-Up :
1.
Assume a traditional push-up position, then lower yourself slowly to the ground while bringing
one leg up to the side.
2.
The leg should be parallel to the floor and the oblique should be creating the contraction. Try to
avoid shifting one hip upwards and maintain your consistent push-up positioning.
3.
Once you’re achieved depth, press backwards and bring the flexed leg back to its starting
position, then repeat this process on the opposing side.
Alternatives: Traditional push-ups, baby spiderman push-up (bring the leg up when in
an extended plank position, then bring it back and perform a normal push-up)
© 2020 Pheasyque
Backpack Goblet Squat :
1.
Stand with your feet in a similar position to your traditional
squat. Fill a backpack with books so you apply some
external load on the body.
2.
Begin the descent by slowly controlling the eccentric and
maintaining normal torso and hip control.
3.
Once you’ve achieved 90 degrees or deeper (aim for your
normal depth), stand back up, squeeze the glutes, then
repeat.
Alternatives: Bodyweight squat, backpack box squat
Backpack Zercher Split Squat :
1. Hold a filled backpack or other weighted object out in front of you with the elbows upwards and
the torso tall, then assume a split squat position.
2. Perform a normal split squat by gripping the floor, allowing
the front knee to track, and maintaining your hip angle
throughout the full lowering and extending process. While
doing this, keep the core contracted and fight to keep the
backpack (or implement) upright with the torso
3. When you’ve reached the bottom of your
range of motion, drive through the front leg
and assume your starting position before
beginning the next rep. It’s important that
when you drive upwards and contract the
quad, you’re keeping the hips moving
upwards and not shooting them backwards
to compensate!
Alternatives: Backpack lunge, walking
lunges, split squat
© 2020 Pheasyque
Supine Leg Lifts / Kicks :
1. Lie flat on the ground with
the hands by the side. Drive the
lower back down and think
about creating this action by
maintaining a strong core
contraction. The lower back
should not come off the floor at
any point in this exercise.
1.
From here, casually breathe during this exercise while maintaining core flexion and lift the legs
upwards. You can either:
a. Lift both legs upwards to about 90 degree angle or just below.Lift and kick each leg one at
b. a time lifting one up about two feet, then shifting legs.
Alternatives: Hollow hold, supine knees to chest
Backpack Lateral Lunge :
1. With a backpack held in front of the body similar to a goblet squat, stand upright
with the feet parallel with one another.
2. Step out to one side with the feet remaining
in-line with each other and slowly descend the
hips to the floor by working with the range of
motion you possess. Likely, this will feel tough to
begin, so ease into each rep and work with the
mobility you currently possess. Over time, this
should increase with practice.
3. Once you’ve reached your full range
of motion, keep the foot flat and drive
upwards by thinking, “push down
through the ground and contract the
quad”. After you’ve reached your
starting position repeat this process by
either performing one side all at once, or
switching legs every rep.
Alternatives: Bodyweight lateral
lunge, assisted lateral lunge (grab
onto something, then perform the
movement assisted)
© 2020 Pheasyque
Table row :
1. Position yourself under a
well-constructed table that
has the ability to support
your hanging weight. If there
are no areas to grab from
under the table, then grip the
edge of the longer end of the
table (this is so it doesn't flip
if it’s a narrow table).
2. Pull yourself upwards until the chest is either touching, about 3-4 inches away from the table, or you
physically can’t pull any higher. Every table is different, so scale the height of your pull on what’s feasible.
3. Once you’ve hit the top-end range of motion, contract the back as much as you can, and slowly lower
yourself down to prevent the table from wobbling and to increase time under tension. Repeat this same
process for the following reps.
Alternatives: Single-arm backpack row, bent over row with water case
Single-Arm Assisted Push-Up :
1.
Get into a push-up position, and position yourself with a beam, heavy piece of furniture, or stable
object about 6-8 inches away from the shoulder.
2.
Once you feel stable, reach out to the object that’s positioned by you and grip it with a slightly bent
arm. If you need to bring the other arm in a couple inches, then do so!
3. After you’ve established your ground facing hand’s position and have a stable grip, perform the
single-arm assisted push-ups similar to how you would perform traditional push-ups!
Alternatives: Traditional
push-up, plyometric push-up
© 2020 Pheasyque
Rock and Roll Pistol Squat :
1.
Perform a traditional pistol squat, then lower the butt all the way to the floor and push
backwards through the grounded leg and roll backwards on the back.
2.
As you roll backwards, ensure the back is in flexion and you pull the knees to the chest to
create momentum. Once you can’t roll anymore, reverse the momentum and shift your energy
forward and ground one leg.
3.
With the grounded leg, stand up and perform the contraction portion of the pistol. Establish
your balance and repeat the process of rolling and standing once again. You can perform
these all on one leg, or you can switch legs in-between reps.
Alternatives: Pistol squat, box pistol squat
Sliding Floor Pull-Up :
1. Grab a towel and place it on a hardwood, tile, or any floor surface that promotes sliding.
2. Place the hips on the towel, lift the chest off the ground (as if you’re performing a baby
cobra in yoga), and reach out and place the hands on the ground similar to if you were
making a touchdown motion.
3. Once the hands are placed on the ground, maintain your body’s setup position, and
pull the body forward thinking, “pull the elbows downwards to the side”. If done correctly,
you’ll feel the contraction in your lats!
4. After you’ve pulled yourself forward to your
end range of motion, slide yourself backwards,
re-establish your position, then repeat.
Alternatives: Table row, towel row with a
banister or partner
© 2020 Pheasyque
Dips :
1. Place two chairs to your sides and position
your hands on them with the arms locked out.
The chair should be just wide enough so you can
sink your hips down comfortably, but not too
wide to where the elbows flare outwards. Think
about what a traditional dip bar’s width is!
2. Place the legs in front of
you with the heels on the
ground. Try to maintain this
passive position and keep the
torso upright and rigid.
3. Brace and lower yourself until the arms are in a 90 degree angle or just past it. Once you’ve hit this full
range of motion think, drive down and contract the triceps all the way through lockout. Then repeat the
process.
Alternatives: Close-grip push-ups, wall skull crushers
Mountain Climbers :
1. Assume an extended plank position, then bring one leg upwards with the knee driving to the
chest. Make sure you keep the hips square and avoid letting the upper body lose tension.
2. Once the knee hits full flexion, repeat this process on the opposing
side, and continue to repeat this process while maintaining your
passive breathing!
Alternatives: Extended plank, baby
mountain climbers (bring the knees
inwards to about 50% of normal
range of motion)
© 2020 Pheasyque
Inchworms :
1. Stand with the feet about hip
width apart, bend forward, and
place the hands on the ground.
2. While keeping the hips relatively high and trying to maintain a soft bend in the knees (you’ll feel the
hamstrings stretch), walk the hands outwards until you’re in an extended plank position.
3. Once you’ve hit the plank posture, perform a push-up, then walk the hands back in thinking about
maintaining the same hip and knee angles as you had before.
Handstand Push-Up :
1.
Place the hands roughly a foot away from the wall and assume a lunge position,
then kick yourself upwards. Think about kicking your back leg up and driving
through the toe of the front leg.
Make sure you have on the proper foot attire to ensure you don’t scuff your
wall. Also, place a small pillow under the head to avoid bumping the head on
the ground if you’re new to this exercise.
2. Slowly lower yourself downwards until the head lightly touches, and drive
upwards by pressing through the floor and contracting the delts and triceps.
When lowering yourself downwards, try to keep the wrists and elbows
somewhat aligned similarly to what is done in the barbell overhead press.
3. When at the top, brace, then repeat the above process.
Alternatives: Handstand walk-ups, pike push-ups,
couch push-ups (feet on the couch with the hands on the
ground and the body in a pike position, then push-up)
© 2020
© 2020
Pheasyque
Pheasyque