1. Beginning in the standing position, bend over to where your hands are on the floor where you will begin walking your hands forward until you are in the bridge position with your back flat.
2. From here, return back to the starting position where your hands are near your feet again before repeating the movement.

Substitutions / Variations:

Bear Crawls | Spider Steps | Bridge Knee Cross

1. Beginning in the bridge position, walk your feet forward, underneath your body while keeping your hands on the floor.
2. When your knees are underneath your chest, you will begin to walk your feet backwards to the starting bridge position before repeating for the designated amount of reps.

Substitutions / Variations:

Bridge Reach Unders | Bridge Twist

1. Begin in the pushup position with your hands underneath your shoulders and before initiating the pushup, lift one leg off the ground a few inches and begin to do your pushup.
2. You can do all the reps on one side before switching to the other leg, or alternate legs as you perform the set.

Substitutions / Variations:

Downward Dog Pushup | Static Pushup | Partial Pushup

1. Beginning in the pushup position with your back flat, core tight and shoulders over your wrists, begin to push back in the pushup position so that you are traveling backwards into the pike position.
2. Engaging the downward pushup position once again and traveling forward, past the standard push up position, and forward to lock out your elbows out in front.
3. From here, repeat the entire movement for the designated amount of reps.

Substitutions / Variations:

Reverse Close Grip Pushup | Static Pushup | Partial Pushup

1. Beginning in the standing position, bend over to where your hands are on the floor where you will begin walking your hands forward until you are in the bridge position with your back flat.
2. From here, return back to the starting position where your hands are near your feet again before repeating the movement.

1. Beginning in the standing position, bend over at your hips keeping your back flat until you are facing the ground.
2. From here, face your palms towards eachother and point your hands at a 45-degree angle away from your body.
3. Begin to raise your arms up and out until you feel a good squeeze in your shoulders at the top and cannot raise your arms any further.
4. Slowly begin to lower your arms back to the starting position.

Substitutions / Variations:

Pullovers | Side One Arm Press

1. Begin with your hands slightly outside shoulder width apart which will help to create a greater emphasis on our chest during this movement.
2. As you begin the movement, you will use a slow count of 3-5 seconds on the descent until you reach a 90-degree angle at your elbows.
3. From here, you will press through your palms back up to the starting position.

Substitutions / Variations:

Staggered Pushup | Downward Dog Pushup | Reverse Grip Pushup