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Bodyweight Basics For Beginners

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143 views8 pages

Bodyweight Basics For Beginners

Uploaded by

Antonio
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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BODYWEIGHT BASICS

FOR BEGINNERS
5 BASIC MOVEMENTS: WHAT’S HOLDING YOU BACK?

SQUAT PUSH-UP PULL-UP


• Limited hip mobility • Weak shoulder girdle • Weak shoulder girdle
• Weak knees • Poor mobility in shoulders • Poor grip strength
• Tight ankles • Limited core strength • Limited shoulder mobility
• Inability to extend the back • Instability in the core

LUNGE DIP
• Tight hip flexors • Poor shoulder mobility
• Weak glutes, hamstraings, and/or quads • Poor grip strength
• Limited spinal mobility • Weak tricep & forearms
• Poor body awareness • Lack of control in the shoulder girdle
• Insufficient coordination
WHAT TO WORK ON: 2 FUNDAMENTAL EXERCISES
When you’re just getting started with bodyweight training, it’s normal (and expected!) that you’ll get stuck on some of the things mentioned
on the previous page.

The good news? Working on just two simple exercises will help you build the attributes you need to set yourself up for success with all 5 of
those skills, and then some. Building this foundation is essential to getting the most out of your bodyweight training journey.

1. The Squat: Lower Body Strength and Mobility 2. The Bear: Shoulder Function and Overall Coordination
EXERCISE #1: THE SQUAT
So you want to get a deep, ass-to-grass squat, and a solid lunge. We identified some things above that might be getting in your way,
including tight hips and spine, weak glutes and hamstrings, poor body awareness, among other things.

To improve these attributes, we work on the squat from the ground up. By working on your squat, you’ll be improving all the things holding
you back from achieving some of the skills you’ll want to get as you continue your bodyweight exercise journey.

1. Hip strength and mobility


2. Quad strength
3. Trunk stability
4. Ankle mobility
EXERCISE #2: THE BEAR
All three of the other skills listed above–push-ups, pull-ups, and dips–have a lot of shoulder involvement, as well as coordination
throughout the body.

Some of the common issues that could hold you back with those skills are: weakness and immobility in the shoulder girdle, instability in the
core, poor grip strength, and lack of coordination and motor control.

The bear packs a big punch and will help you build the attributes you need to achieve the skills you want.

1. Hip strength
2. Hamstring flexibility
3. Grip strength
4. Shoulder strength and mobility
5. Spinal extension
6. Cross-body coordination
7. Pressing strength going backwards
8. Pulling strength going forwards

Push-ups, pull-ups, and dips have a lot of shoulder involvement, as well as coordination throughout
the body. The bear, and its many variations, help address all of these problem areas.
BODYWEIGHT ROUTINE

PREPARE GMB General Warm-Up

PRACTICE • Squats for 5 minutes (work at your own level, taking breaks as needed)
• 1 minute break
• Bear for 5 minutes (work at your own level, taking breaks as needed)

PUSH • Do one of the following, and rotate exercises every session:


• Squats for 1 minute straight (do this 3 times with 1 minute breaks in between)
• Bear for 1 minute straight (do this 3 times with 1 minute breaks in between)

PONDER Take 1 minute reflect on your session—what did you notice or learn today?

*As your capability increases, you can bump the Practice time for each movement up to 10
minutes, and the number of Push rounds up to 5.
BUILDING YOUR FOUNDATION
No matter what your goals are, you need a strong foundation in the basics to be able to reach
your goals faster and more easily, and to set yourself up for success. ELEMENTS
E Your Foundation for
The bear and the squat will take you a long way toward that foundation, and they feature Physical Autonomy
prominently in our Elements course. Elements will help you build all the attributes you need
to make progress toward your goals, and it’s the best place to start with bodyweight training.
THE FINE PRINT
GMB Bodyweight Basics for Beginners
©2018 GMB Fitness, Super 301, Inc

Ryan C. Hurst
Jarlo L. Ilano, PT, MPT, OCS
Andy Fossett

All rights reserved. Brief excerpts may be reproduced for review purposes, but other reproduction requires
written permission from Super 301. Please contact us at gmb.io for more information.

The information in this document is presented in good faith, but no warranty is given, nor results
guaranteed. Since we have no control over physical conditions surrounding the application of information in
this book the author and publisher disclaim any liability for untoward results including (but not limited) any
injuries or damages arising out of any person’s attempt to rely upon any information herein contained. The
exercises described in this book are for information purposes, and may be too strenuous or even dangerous
for some people. The reader should consult a physician before starting this or any other exercise program.

When purchasing products from GMB Fitness / Super 301, the purchaser understands the risk associated
with using this type of product, and the purchaser understands the risk associated with following
instructions from related products, and agrees not to hold Super 301, its agents and/or representatives
responsible for injuries or damages resulting from use without proper supervision.

This course and its authors accept no responsibility for any liability, injuries or damages arising out of
any person’s attempt to rely upon any information contained herein. Consult your doctor before beginning
training. Be sure to follow all safety and installation instructions included with your equipment carefully.
The authors and publisher of this course are not responsible for problems related to the equipment you use
to perform these exercises.

Please be sure to thoroughly read the instructions for all exercises in this course, paying particular
attention to all cautions and warnings shown to ensure safety.

If you experience acute injury or persistent, chronic pains, consult a licensed health practitioner. Nothing in
this document can be considered a substitute for qualified medical advice.

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