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Turbulence Training Bodyweight Workout
4-Week Program
Exercise Descriptions
Disclaimer:
You must have a Certified Personal Trainer (CPT) or Certified Strength & Conditioning Specialist (CSCS)
provide you with instruction on correct form for all exercises.
Prisoner Squat
• Stand with your feet just greater than shoulder-width apart.
• Clasp your hands behind your head. Keep your elbows back and shoulder blades
pulled together to work the upper back. Start the movement at the hip joint. Push your
hips backward and “sit back into a chair”. Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Don’t let your lower back become rounded.
• Push with your glutes, hamstrings, and quadriceps to return to the start position.
• Do NOT round your lower back. I am not letting my back round in the photo.
Split Squat with Front Foot Elevated
• Stand with your feet shoulder-width apart.
• Step forward with your right leg, taking a slightly larger than normal step, and put it
on a 6-inch riser. Press the front of your left foot into the ground and use it to help
keep your balance. The left knee should also be bent.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Lower your body until your right thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push up to the upright position, but don’t step back. Stay in a split-squat stance.
• Perform all reps for one leg and then switch.
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