Strength & Muscle · Full body
Bodyweight Foundations
A quiet, repeatable session for learning the main patterns with a wall, chair, and floor space.
GoalApproachable total-body practice without gym equipment
LevelNew or returning
Duration30–40 min
Exercises6
BEFORE YOU START
Equipment and structure
Bodyweight · Wall · Chair or bench
BodyweightBeginner FriendlyHome
FULL PRESCRIPTION
Exercise by exercise
Coaching cues
- Choose a box height that keeps the motion comfortable.
- Reach your hips back while keeping the whole foot down.
- Pause lightly on the box, then stand with control.
Alternatives
Coaching cues
- Place hands slightly wider than shoulders.
- Keep a straight line from head to heel.
- Bring the chest toward the wall with elbows angled down.
Alternatives
Coaching cues
- Anchor the band securely in front of you.
- Sit tall and pull toward the lower ribs.
- Keep the torso still as the arms return.
Alternatives
Coaching cues
- Soften the knees.
- Send the hips behind you while keeping ribs stacked.
- Stop when the hamstrings tighten before the back rounds.
Alternatives
Coaching cues
- Lie with knees bent.
- Brace gently before moving one heel.
- Tap only as far as the low back stays comfortable and steady.
Alternatives
Coaching cues
- Stand near support if needed.
- Lift feet only as high as comfortable.
- Keep an effort that allows full sentences.
Alternatives
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