bodyweight exercise examples · 2020. 4. 29. · vis & rv – bodyweight exercises pg. 2 below...
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BODYWEIGHT
EXERCISE EXAMPLES Version 1.3
Written by:
Farhan Juhari
Lead Physical Preparation Coach (Rowing)
VICTORIAN INSTITUTE OF SPORT
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VIS & RV – Bodyweight Exercises
pg. 2
Below are 5 examples (including YouTube links for educational purposes) for each category/area to
help you develop in:
Thoracic Mobility
Crucifix
Thread the Needle
Seated Thoracic Rotations
Kneeling Thoracic
Extension
Half Kneeling Thoracic
Wall Rotations
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VIS & RV – Bodyweight Exercises
pg. 3
Hip Mobility
Downward Facing Dog
Seated 90/90’s
Figure 7
Glute/Pigeon Pose
½ Kneeling Hip
Flexor
Inchworm
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VIS & RV – Bodyweight Exercises
pg. 4
Scapular Stability
Straight Arm Push-Up
Push-Up w/Rotation
Slow Shoulder Taps
Prone Y Scapula
Lateral Bear Walk
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VIS & RV – Bodyweight Exercises
pg. 5
Hip Stability
Single-leg Balance
Single-leg Squats
Arabesque
Single-leg Glute
Bridge
Side plank w/Leg-
Lift
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VIS & RV – Bodyweight Exercises
pg. 6
Technically Competent at Fundamental Movements (3 example of variations; easiest to
hardest in brackets)
Squat variation 1 Bodyweight Squat
Squat variation 2 Hands Overhead
Squat
Squat variation 3 Bodyweight Squat
Jump
Lunge variation 1
Walking Lunge
Lunge variations 2
Lateral Lunge
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VIS & RV – Bodyweight Exercises
pg. 7
Lunge variations 3 Lunge Switch Jump
Single-Leg (SL)
variation 1 SL Squat-to-Chair
Single-Leg (SL)
variation 2 Arabesque/Aero-plane
Single-Leg (SL)
variation 3 SL Broad Jump
Hip-Hinge variation 1
Glute Bridge
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VIS & RV – Bodyweight Exercises
pg. 8
Hip-Hinge variations 2 RDL
Hip-Hinge variations 3 Hands Overhead RDL
Upper Body Pushing 1
Incline Push-Up
Upper Body Pushing 2
Traditional Push-Up
Upper Body Pushing 3
Decline Push-Up
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VIS & RV – Bodyweight Exercises
pg. 9
Upper Body Pulling 1 ISO Towel Seated-Row
Upper Body Pulling 2
ISO SA Door Pull
Upper Body Pulling 3
Bent-Over Grocery Bag Rows
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VIS & RV – Bodyweight Exercises
pg. 10
Core/trunk
Dead-bugs
Leg Lowers
Bird-Dog
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VIS & RV – Bodyweight Exercises
pg. 11
Plank Transfers
Side-Plank Rotations