#1 Walk Outs
Start in the bear crawl position and walk your hands out. Each time try to go further.
#2 Plank shoulder touch
In the pushup position try to touch your hand to the opposite shoulder.
Funk Roberts Ten Best Bodyweight Core Calistenics
#3 Back Bridge
Lay on your back and lift up your hips as high as you can go. Relax and lower back down.
#4 Tight Rotation
Stand tall and put your hands clasped straight in front of your shoulders. Keeping your hips tight move your hands back and forth rapidly while clasped together.
#5 Bird Dog Variations
Put you knees and hands on the floor. Kick one right leg out and then lift your left hand. Switch feet and hands and do the same.
#6 Plank Buzzsaw
Get into the pushup position with hands and feet on the ground and your back straight. Turn on to your side with one foot on the ground and the same side hand on the ground.
#7 Laying Bird Dog
Lay down on your back. Raise up your right knee and your left hand. Alternate.
#8 Hip Thrust
Put your back on a bench with feet on the ground. Raise up your hips as high as you can go. Relax and lower down.
#9 Hanging Leg raise
Jump up and grab a pull up bar or rings. Raise your knees or legs as high as you can go.
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