Blow up your upper body. Smash your lower body. Create conditions. And do it all with foam rolling and body weights. That’s it.
No matter how advanced you are, your ability to handle your own body weight is always the foundation of strength and conditioning training. From this foundation, you will be able to develop other skills. Let us improve your skills and upgrade your bodyweight exercises.you only need one foam roller.
this”triceps death” exercise popularized by Westside Barbell. This version combines the clench bench press with increasingly thicker planks for the chest. When your triceps are exhausted, add a thicker plank to reduce the range of motion and extend the set further.
The same can be done with push-ups (or weighted push-ups if you have a weighted vest or band). To make them engage the triceps more, keep your elbows tucked in.
Start by doing full range of motion reps, then grab a roller and place it under your chest. Squeeze out some extra part-range reps, hitting the roller every time to really work your triceps.
If you don’t have a pull-up bar or suspension trainer, it can be difficult to work your back with just your own body weight. You can try “Y,” “W,” “T,” and “I” arm positions lying prone on the floor, but using a foam roller will elevate your body and help keep your lower back from sagging.
Roller WY is about raising your arms off the floor into a “W” position – activating the rotator cuff, trapezius and rear deltoids – and then reaching forward into a “Y” position.
The sixty-second timer setting works well here. With these, you won’t thicken your back, but will hit some neglected areas and improve your posture and overall shoulder performance.
Rear-foot split squats are the primary way to build single-leg strength. Exercising with just one leg at a time increases the functional strength of the lower body, which translates significantly to athletic performance. They will also help balance any asymmetry you may have.
Elevating your back foot will take your back foot out of the equation. This in turn forces your front legs to work harder. It is especially useful when trying to load the lower body with less weight.
Split squat racks are becoming an essential accessory in many strength training facilities. They allow you to hook your feet on them, which is a much better position than resting your feet on a bar stool. It’s more comfortable for most people when your feet are hooked up (rather than toes down on the bench), and it further limits rear foot engagement.
If you don’t have a split squat rack, all you need to do is place a foam roller on a bench or step. It’s also a bit less stable than a stand, which makes using the rear legs more difficult.
These may seem a bit odd, but there’s definitely a way around the madness. They’re a great bodyweight alternative to machine hamstring curls, and will really challenge your hamstrings more than you might expect.
By plantar flexing your ankles (toes down), you underactive your gastrocnemius and increased activation of your hamstrings.
Walk the foam roller to the point before the hamstring tension disappears. Walk back as far as you can, with the tips of your toes out as far as you can.
For a more advanced version, wrap the strap around the ankle to increase the tension when walking the rollers inward.
Your hamstrings and glutes are big, powerful muscles—or at least they should be—so finding bodyweight exercises that challenge them can be a daunting task. The hamstring-focused bridge variation is an obvious choice for working two muscles at once. To make it harder with your bodyweight, you’ll also need one leg.
Why not just do it on the floor? Well, first off, a small amount of elevation changes the angle, which creates more hamstring activation. Second, the slight instability introduced by the foam rolling challenges your already challenged single-leg stability. Not enough to make you look like a circus clown on a unicycle, but enough to add challenge to the hip and knee stabilizers.
undeniable validity ab wheel roll out。 If you don’t have an ab wheel, or you just want a novel variation to mix it up, try a foam roller.
The lower your torso is, the more your core has to resist the extension of your spine and forward tilt of your pelvis when you reach out with your hands on the roller. As you walk backwards, you can enter a state of spinal flexion while exhaling fully and contracting your abs hard. Your upper body will also get a great workout here. These also work with medicine balls.
Foam rolling is useful because it serves as a fulcrum for many exercises and workouts. For example, lying on your back and resting on your thoracic spine can act as a fulcrum from which to gain some spinal extension.
Lie on your back with the foam roller approximately below your sacrum. As long as it’s not directly over your lumbar curve, it’s fine. Now, raise your arms overhead to create a longer lever arm.
If this isometric grip is too difficult, keep your arms by your sides. Keep the entire midsection just parallel to the ground. If your entire body isn’t shaking at this point, you’re probably doing it wrong.
Forward bends and tucks primarily work the core with resistance to extension, while stationary pushups are more of an anti-rotational action. Some people think these exercises are better for activities like running and sprinting or any physical activity that involves movement of the opposite arm and leg.
There are plenty of dead bug variants, but one way you can improve them is by crushing what’s between your elbow and knee on the opposite side of you. A foam roller works well here, as will a lightweight medicine ball or even a soccer ball.
This forces you to control your core and pelvis while creating a lot of tension in your abs. It also further works your lats as you push your elbows down, making it a more “complete” core exercise.
Climbers come in all shapes and sizes. You can jump and switch sides, you can march, you can use a suspension trainer. But one thing you might not have thought about is what your arms are doing.
For some people, lifting their arms a little bit off the ground can be the difference between a fine conditioning movement and having to stop prematurely because the shoulders go first.
The foam rolling provides plenty of height, and it adds an element of instability and progression to the base-weight version. Some people also find these more comfortable than flooring.
No respected strength coach has ever programmed the burpee. Teachers have been known to use them as filler exercises when they run out of ideas. Or they just hate you. Either way, the average burpee has plenty of flaws.
Burpees are most commonly done by bending over from the lower back and forming a hinge from the lumbar region. This is a great example of how you can mistakenly pick things up off the floor, so repeating it endlessly is probably not a good idea.
One easy change you can make is to jump forward into wide squats. If you don’t want to roll them up, your hands will probably be on the floor here. From here, you can jump up, stand up, and squat down again, or stay in the squat position and reach overhead.
Depending on how you program them, they can also make you puke if that’s your goal.
Instead of the standard one-second-up, two-second-down cadence, try slowing down your ascents and descents. For example, three up and three down, or one up and four down, etc. This creates more metabolic stress, especially when slowing down the concentric contraction.
Do supersets of two exercises back-to-back, or choose an exercise that works one limb at a time and switch. Take pushups and burpees as an example: do 10 pushups, then 10 burpees, then 9 and 9, then 8 and 8, and so on…without any rest. By the time you finish your last rep, you’ll regret that you never started. Only one set is enough.
Add static holds at the end of each rep or set. They can add to tense times. And since you’re stronger in the isometric position, they’ll help tap into some extra power.
If you’re used to resting for 60-120 seconds, try cutting that in half. Incomplete rest periods are an easy way to make your bodyweight exercises harder no matter how many times you do them.
This is a form of drop sets where you manipulate the exercise and leverage factors to extend the set instead of lowering the resistance. Do the hardest variations first, then the easier ones, and then the easiest ones last. For example, try doing split squats with rear foot lifts, then descend to split squats, then standard squats. You won’t forget that set anytime soon!
It is always important to stay within range of motion. But sometimes, when you lift heavier weights, you forget how much range you can actually move. Considering that bodyweight exercises might give you some extra range of motion, maybe combine the deficit with a box or two if that helps. For example, deficit split squats or ab step-offs.
It’s a simple but effective idea. You can usually start with compound movements and finish with some isolation exercises. Change your order and start your isolation practice. They require lighter weights and will pre-fail your compound exercises. For example, start with some ribbon triceps presses and finish with a roller “triceps death.”