Bird Dog
The Birddog Along with the Deadbug, the Birddog is one of the two most singularly important core exercises out there....
Reverse Push-ups
If you are doing bodyweight training (perhaps you’re doing the BWF Primer routine, where you may have just come from...
Squats
Squats: Squats are without a doubt one of the most important movements you will ever learn, and you could even...
Hamstring Bridge
Pre-requisites: This is a series of bridge variations intended to preferentially load the hamstrings, instead of the glutes. A majority...
Glute Bridge
The Glute Bridge The Glute bridge is a great and fundamental bodyweight exercise that works the glutes and hamstrings, and...
Shrimp Squat
The Shrimp Squat, like the Pistol Squat, is one of the single leg bodyweight squat variations that I would not...
Pistol Squat
So the pistol squat is an interesting beast, in my opinion. It’s one of these movements that people see a...
The Step-down
Pre-Requisites Being able to walk up the stairs without a hand rail, really, if you are starting with the shallowest...
The Bulgarian Split Squat
Bulgarian Split Squats (Referred to as a BSS for the rest of this guide), or ‘Rear Foot Elevated Split Squats’...
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