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Blog Post

Bodyweight Movement Progressions.

02 Dec 2019
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Jen Z
#bodybuilding, #bodypositive, #fatloss, #fitnessgirls, #fitnesstransformation, #fitso, #fitsociety, #fitspo, #food, #functionalfitness, #functionaltraining, #girlswithmuscle, #intuitiveeating, #motivation, #move, #movebetter, #personaltrainer, #teamsomelikeitfit, #wholefoods, athlete, fitness, weightloss

BODYWEIGHT movements are a great way to build a strong core foundation, improve your strength training movement mechanics, increase your range of motion, and master moving like an athlete.

Ways to progress simple bodyweight movements:

✅ Change the tempo – slow down or speed up. Slowing down helps to engage the muscles and speeding up helps when you want to make a perfectly executed movement more metabolic.

✅ Make the movement unilateral. Make two arm/leg movements single arm/leg once you have mastered the classic version. Challenging your balance, core, and putting more load on the muscle worked.

✅Add a decline or incline. Inclines usually make the movements easier and declines make them a little harder. For instance you can do an incline push-up which uses less angle and makes the movement easier for beginners.

✅ Make a one plane move multi-planar. Step out push ups and squats are a great way to move through the side to side plane / frontal plane. Transverse lunges work the body diagonally, challenging your brain and challenging the core.

✅ Make the movement compounded. Challenge your heart by making it circulate blood throughout a wider range. For instance doing a pull-up and adding a core move works more muscle so your heart has to work harder.

 

About the Author
NASM-CPT. NASM Performance Enhancement Specialist, NASM Speed Agility and Quickness Specialist, NASM Special Populations Specialist, NASM-Fitness Nutrition Specialist, IHP-Functional Training Specialist, X-Factor Athlete, Bachelors of Sociology UNH. Fitness Professional with over 20 years of experience. National Fitness Competitor, Overall fitness junky

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