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Beast Mode

Exercise Guide


Press ups (1)

Lie on your stomach on the ground

Place your hands on the floor slightly wider than shoulder width

Keep your elbows tucked close to your body - and your fingers and thumbs spread to keep

the pressure off your wrist

Brace your abs and raise your body off the ground - so all your weight is on your toes and

hands

Slowly lower yourself until you are 4 cm off the ground

To return to the starting position, push through your chest (squeeze the chest muscles

towards each other), shoulder muscles and triceps

If you find this too difficult to start with, put your bodyweight on your hands, knees and toes

(instead of just the toes)

Press up progression

The following three press ups are listed in order of difficulty, starting with the easiest. Start with

number one and when you can do 3 sets of 8 reps move on to the next one. Once you can do this for

the Three quarter press up you are ready to start back onto normal press ups.

1.1 Wall press ups.

Lean against a wall. To find the starting position, stand away from the wall and extend your arms in

front of you till the tips of your fingers come in contact with the wall. The closer you are to the wall

the easier this will be


1.2 Box press ups.

Performed on your knees, with your spine and upper legs at a 90 degrees angle.

1.3 Three quarter press ups.

On your knees, with your spine and thighs in line.


Doorframe rows (3)

1. Stand near a doorway or stable vertical pole.

2. Get into a half squat position and hang on to the doorway with one arm.

3. Pull yourself towards the door way, and slowly return to the starting position.

Pull up (4)

1. Grab the pull-up bar with the palms facing forward using the prescribed grip – shoulder width apart.

2. As you have both arms extended in front of you holding the bar, bring your upper body back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.

3. Pull your upper body up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain


stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.

4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.

5. Repeat this motion for the prescribed amount of repetitions.

Pull Up Progression

Choose one of the following pull up variations as a starting point. Perform 3 sets of between 4 and 8

repetitions with periods of between 1 and 2 min of rest between each set. When you can do 3 sets

of 8, move on to the next exercise in the progression.

4.1 Leg assisted pull ups.

Place a chair under your pull up bar, and assist yourself with one leg as you pull your body up.

The key here is that you control how much help you get from your assisting leg. Try to reduce

this assistance over time. This can be done by placing just the tip of your toes on the chair under

you

4.2 Jackknife pull ups.

Place a high object under and in front of your pull up bar (a sturdy chair or even better a table).

Placement is key for this exercise to be effective -ideally, the table or chair should be high

enough for your legs to rest on it at 90 degrees or less to your body, with your waist bent. Push

with your heels into the chair or table and straighten your waist whilst bringing your chin to the

bar.


4.3 Eccentric pull ups.

Jump up in the pull up position with your chin above the bar, then slowly lower yourself down to

the count of 5 seconds.

4.4 Half pull ups (top half).

Start in mid-range (half way down from the bar – elbows at 90 degrees), and pull yourself up

until your chin clears the bar. Then lower yourself back to mid-range.

4.5 Close grip pull ups.

Same as a pull up, but with your hands close together. This variation places added emphasis on

your biceps.


Wide pull up (6)

1. Take a wide grip on a pull-up bar, hanging freely with your arms extended. This will be your

starting position.

2. As you have both arms extended in front of you holding the bar, bring your upper body back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.

3. Pull your upper body up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.

4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.



Side to side pull up (5)

1. Grab a chin-up bar with an overhand grip, your hands wider than shoulder width.

2. Pull yourself up and to the right with the goal of bringing your chin to your right hand. Lower

yourself.

3. Next, pull yourself up and toward your left hand, then lower yourself.

4. Repeat

Push back press up (7)

1. Get into the push-up position. Normally your hands would be directly below your shoulders,

in this case they are about 6 cm back (see first photo below).

2. Lower yourself as you would a press up – but stop about 2 cm from the ground (see photo 2)

3. Now, instead of going back up as you would do normally with a press up, stretch out your

arms and bend your legs at the hips (keep your hips higher than your arms)

4. Using your shoulders, push yourself diagonally backwards through your hips as far as is

comfortable (see photo 3)

5. Then return your starting position (see photo 1)


Raised leg push back press up (7) Follow instructions for Push back press up but keeping your feet on a bench or similar sturdy object

Counter balance squat (8)

Start off with a fairly wide stance, keep your feet pointing slightly outwards

When you are about to start your squat, imagine that someone is behind you with a rope

around their waist pulling their hips rearward. Start to lower with your hips first, then lean

your torso forward at the same time as your knees start to bend.

Do you let your knees migrate forward; keep your shin bone vertical and perpendicular to

the ground.

Allow your knees to move outward in order to prevent knee problems. They should move up

and down over the middle of your foot throughout the squat.

Always keep a straight back by keeping your chest up

Keep your weight on the heels to make sure your glutes are working

Control your decent so that you do not just plop yourself down on the box

When you get to the bottom, touch your backside off the box and then rise back up

Squeeze the glutes to rise back up


Single leg glute bridge (11)

1. Lie on your back with your knees bent at 90 degrees

2. Keep your weight on the heel of your right foot and thrust your hip upwards.

3. Keep your lumbar spine in neutral throughout - the motion should come from the hip area

4. At the top, push your hips outwards while the glutes are squeezed 5. Lower and repeat for the number of prescribed reps - before switching sides

SL feet elevated glute bridge (54)

SL feet elevated glute bridge but place your right foot on a bench or similar study object


Straight leg eccentric heel drop (12)

1. Start on a step with the heels off the back so only the forefoot is on the step.

2. Stand on one leg on tip toes with the knee straight and slowly lower the heel down below the level of the step.

3. Place the other forefoot on the step and use both legs evenly to lift back up to the toes.

4. Go back onto one leg and repeat

Bent knee eccentric heel drop (20)

As above but with a bent knee

Calf killers (31)

1. Position feet under a sofa or bench etc.

2. Rest is like Russian hamstrings except you flex at the hip this puts the focus on the calves instead

of the hamstrings.


Russian hamstrings (9)

1. Kneel on the ground and have a partner grab you around the back of the ankles

2. Keeping your upper body straight, lower yourself slowly to about 145 degrees (or as far as is comfortable)

3. Then return to your starting position and repeat

Incline press up (13)

1. Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.

2. Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.

3. Push body up until arms are extended. Repeat.

Wide hands press up (28)

Follow instructions for press up but place your hands wider than shoulder width apart


Inverted row (2)

1. Position a bar in a rack to about waist height. You can also use a smith machine.

2. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.

3. Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.

4. Pause at the top of the motion, and return yourself to the start position.

5. Repeat for the desired number of repetitions.

Feet elevated inverted row (34)

1. Lay on back under fixed horizontal bar. Grasp bar with wide overhand grip. Place back of

heels on elevated surface.

2. Keeping body straight, pull body up to bar. Return until arms are extended and shoulders are

stretched forward.

3. Repeat.

Single arm inverted row (44)

1. Lie on your back underneath a barbell in a squat rack with your knees bent to 90-degrees.

Grab the bar with one hand with a neutral grip so that your other arm is extended. Your

body should form a straight line from your shoulders to your ankles with the hips lifted off

the ground


2. Pull your chest toward the bar while simultaneously punching your other arm upward until it

becomes fully extended above the bar. Hold for one second at the top and return to the

starting position.

3. Repeat

Feet elevated single arm inverted row (51) Follow instructions for single arm inverted row but keep your feet on a bench throughout the exercise

Inverted curls (22)

1. This exercise is the same as the inverted row – the difference being that your palms will face

you as opposed to away from you.

2. To do, lie under a table or bar and grab the edge with your palms facing you.

3. Bend your knees 90 degrees and keep your body in a straight line by bracing your glutes and

abs.

4. Raise your body to the underside of the table by bending your elbows.


5. Repeat

Chin ups (14)

1. Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.

2. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.

3. As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.

4. After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.


Pike press up (15)


1. Assume a pushup position on the floor. Your arms should be straight and your hands should

be shoulder-width apart.

2. Now lift up your hips so that your body forms an upside down V. Your legs and arms should

stay as straight as possible.

3. Bend your elbows and lower your upper body until the top of your head nearly touches the

floor.

4. Pause, and then push yourself back up until your arms are straight.

Raised leg pike press up (15) Follow instructions for Pike press up but place your feet on a bench or similar stable surface

Bench dips (23)

1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.


2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.

3. Using your triceps to bring your torso up again, lift yourself back to the starting position.

4. Repeat for the recommended amount of repetitions.

Bulgarian Split squat (24) 1. Position yourself into a staggered stance with the rear foot elevated and front foot forward.

2. Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting

position.

3. Begin by descending, flexing your knee and hip to lower your body down. Maintain good

posture throughout the movement. Keep the front knee in line with the foot as you perform

the exercise.

4. At the bottom of the movement, drive through the heel to extend the knee and hip to return

to the starting position.


SL feet and shoulders elevated glute bridge (48)

Follow instructions for SL glute bridge but place your feet and shoulders on a bench or similar stable

surface

Pistol squat (52) 1. Stand with arms extended out in front. Balance on one leg with opposite leg extended straight leg forward as high as possible. 2. Squat down as far as possible while keeping leg elevated off of floor. Keep back straight and supporting knee pointed same direction as foot supporting. 3. Raise body back up to original position until knee and hip of supporting leg is straight. Repeat and continue with opposite leg. 4.If you do not have enough flexibility in your hamstrings to straighten the non-standing leg - try this off a step to begin with

King deadlift (19)

1. Begin by standing up and bending your right knee so that your foot is slightly behind you

(see the first picture below). Keep your neck in a neutral position and your back straight. This

is your starting position.

2. Slowly descend backwards by pushing through the hips and backside of your left leg.

Continue descending as far as is comfortable

3. Then, push through the heel of your stationary leg and return to the starting position. This is

one repetition.

4. Repeat for the recommended number of repetitions and then switch legs.

Note: you don’t need the BOSU ball they have in the photo


Squat calf raise (27)

1. Move your body into a squatting position while keeping your back as straight as possible.

2. Continue squatting as low as you can until your knees are bent at 90 degrees. Do not go any

lower.

3. Stand back up into the starting position. Stand on your toes as you move past the starting

position and hold for one second.

4. Return to the starting position


Crucifix press up (43) 1. Lay down on your stomach. 2. Place your arms out to the side so they are perpendicular to your torso. 3. Place your hands flat on the ground or use only your finger tips and thumb as show in the

photos below 4. Perform a push-up. 5. Repeat for the desired reps.

Pseudo planche press up (45)

1. Lie on a mat chest down with your legs extended behind you. Put your hands on the floor alongside your stomach, bend your elbows against your ribs and turn your fingers to face away from your trunk.

2. Tuck your toes under and rise up so you're just supported on your toes and palms. Squeeze your thighs together and brace your abdominal muscles to keep your body in a rigid line.

3. Bend and extend your elbows to push up and down. You'll feel the weight of your body drive more into your chest and fronts of the shoulders. Contract your abs the entire time to prevent your hips from dropping.


Diamond press ups (46)

1. Get in the modified push-up position on your knees but with your hands together and back flat. Spread your fingers so that your index fingers and thumbs form a diamond, and extend your arms. This is your start position.

2. Allow your elbows to break, lowering your chest toward the floor while keeping your back flat.

3. Press back up to full arm extension, repeating for the required number of reps. 4. To make the movement more difficult, stay up on your toes rather than on your knees.


Shrimp squat (47) 1. To perform a shrimp squat, begin in an upright position. Then bend your right knee behind

you so you can grab your ankle behind your back (just like you would if you were stretching

your quads).

2. From here, slowly lower yourself down until your knee touches the ground

3. Return to your starting position by standing up (still holding your foot)

Squat bouncers (49)

1. Squat down so your thighs are parallel to the ground and hold (see picture below)

2. Then squat down another 5 cm and bounce between the first and second position

3. Repeat until your time is up


Shoulders and feet elevated hip thrust (57)

1. Place two benches about 1.5 metres apart so that they mirror the position of the other

2. Then place the back of the heels of both feet on one bench, and your shoulders on the

other. This is your starting position (see photo 1 below)

3. Placing the weight through your heel, contract your glutes to rise up so that your left knee is

level with your hips and chest

4. Return to your starting position and repeat

SL shoulders and feet elevated hip thrust (50)

1. Place two benches about 1.5 metres apart so that they mirror the position of the other

2. Then place the back of the heel of your left foot on one bench, and your shoulders on the

other. This is your starting position (see photo 1 below)

3. Placing the weight through your heel, contract your glutes to rise up so that your left knee is

level with your hips and chest

4. Return to your starting position and repeat


Jumping Jacks (38)

Stand with your feet shoulder width apart and your hands by your sides

Jump by: o Bringing your legs straight out and away from your body o And your hands from your side, up and over your head

Return your arms to your sides and repeat


Mountain climbers (39)

Start in a press up position but with your glutes raised a little higher than normal to allow

you to move your legs

Brace your abs and bring your right knee towards the right side of your chest. Do not let

your hips sag or rotate

Return your leg to its starting position and repeat, using your left leg

Repeat until your time is up

Bear crawl (40) 1. Get down on all fours.

2. Try to keep your hands underneath shoulders.

3. Try to keep your knees underneath hips.

4. Lift knees off the ground.

5. Allow the posture of your body to be natural.

6. Move forward for 10 seconds

7. Move backwards for 10 seconds

8. Move sideways 10 seconds


Jump squats (41) 1. Start with your arms by your side, feet shoulder width apart, head up, and back straight.

2. Keeping your back straight and chest up, squat down as you inhale until your upper thighs

are parallel, or lower, to the floor.

3. Now pressing mainly with the balls of your feet, jump straight up in the air as high as

possible, using the thighs like springs. Exhale during this portion of the movement.

4. When you touch the floor again, immediately squat down and jump again. Repeat for the

recommended amount of repetitions.


SL Jump squat (35) As per jump squat except using just one leg Plyo press up (42)

1. Move into a prone position on the floor, supporting your weight on your hands and toes. 2. Your arms should be fully extended with the hands around shoulder width. Keep your body

straight throughout the movement. This will be your starting position. 3. Descend by flexing at the elbow, lowering your chest towards the ground. 4. At the bottom, reverse the motion by pushing yourself up through elbow extension as

quickly as possible. Attempt to push your upper body up until your hands leave the ground. 5. Return to the starting position and repeat the exercise. 6. For added difficulty, add claps into the movement while you are air borne.

Frog stand (68) 1. Start the exercise by getting into the bottom of the squat position and placing the hands on

the ground in front of the feet, in front of the toes (see photo 1)

2. Now move the knees so that they're resting against the bent elbows for support (with your

knees in this position your legs will help carry some of your bodyweight to make the hold

possible).

3. Grip the ground with your fingers and screw your shoulders into your body for support

4. Lean forward into the hold and find your balance. A common mistake at this point is not

leaning forward enough so you end up falling back.

5. When you find your balance, move further forward, taking the weight onto the hands so the

feet are raised completely from the floor. This may take a little practice to master.

6. Hold the position. Beginners should start with a few seconds or so and build up

Note: This movement is a true test of balance; when just starting out you may lean too far and fall

forward, which is perfectly normal. Just make sure that you're performing this in a safe environment.

Some people like to use cushions or pillows when first starting out to help take the fall


Hindu press ups (29) 1. Start with your backside in the air, legs wider apart than your hands and your hands placed

on the floor in front of you so as to form a V shape. Resist the urge to look up. By keeping your head facing down you will keep the pressure and strain off of your neck.

2. In a swooping & controlled motion, move your body down so that your hips move toward the floor and your head and chest move upward. As you are descending, make sure you move fluidly and in control.

3. As you move downward and then start ascending, slowly swing forward so that at the end of your movement you are arching your back and looking up towards the ceiling.

4. Return to your original position - while keeping your arms straight, move your hips back to get to the starting position.

5. Once you’re back to the starting position you should go directly into another rep without staying locked at the top.


Triceps extension (30) 1. Find a bar about chest height – failing that use a sturdy piece of furniture or a window sill

2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together

and arms extended so that you are leaning on the bar. This will be your starting position.

3. Begin by flexing the elbow, lowering yourself towards the bar.

4. Pause, and then reverse the motion by extending the elbows.

Hip thrust (17)

1. Begin seated on the ground with a bench directly behind you.

2. Lean back against the bench so that your shoulder blades are near the top of it.

3. Begin the movement by driving through your feet, extending your hips vertically upwards.

Your weight should be supported by your shoulder blades and your feet. Extend as far as

possible, then reverse the motion to return to the starting position.

Slick floor bridge curls (53)

1. This basically involves taking your shoes off and keep your socks on (or put your feet on a

towel). Then find a reasonably slippery surface – the aim is to be able to slide your feet

backwards and forwards on the floor)

2. Then lie on your back, and bring your hips up into a “bridge” (your feet and upper back are

still on the floor, knees bent).


3. Then raise your feet up onto your heels and slide your feet out until your knees are straight

then and bring them back again.

Divebomber press up (67)

Start in a press up position but with your glutes 10 cm higher than the rest of your body

Lower yourself down – aiming to get within 4-5 comes of the ground.

As you lower yourself down, keep your hands in the same position on the ground and move

the rest of your body forward half a metre.

When you get to within 4-5 cm of the ground, and just before you are half a metre forward

of your starting position; bring your head and body up and finish with your arms, glutes and

back fully extended.

The whole movement will be in the shape of the letter ‘U’, mimicking a Divebomber

Dips (33)


1. To get into the starting position, hold your body at arm's length with your arms nearly

locked above the bars.

2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and

your elbows should stay close to your body. This helps to better focus on triceps

involvement. Lower yourself until there is a 90 degree angle formed between the upper arm

and forearm.

3. Then, exhale and push your torso back up using your triceps to bring your body back to the

starting position.

4. Repeat the movement for the prescribed amount of repetitions.

Note: If this exercise is too difficult at first, a spotter holding your legs can help.

Dip holds (66)

1. Grasp the bars of a dip station and lift yourself so your arms are straight. Cross your ankles

behind you.

2. Slowly lower your body by bending your elbows until your upper arms are parallel to the

floor. Keep your elbows tucked close to your body and your forearms straight the entire

time. Hold that position for the prescribed amount of time, and then push yourself back up

to the starting position.


Dips - leaning forward (58)

1. For this exercise you will need access to parallel bars. To get yourself into the starting

position, hold your body at arm’s length (arms locked) above the bars.

2. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees

or so and your elbows flared out slightly until you feel a slight stretch in the chest.

3. Once you feel the stretch, use your chest to bring your body back to the starting position as

you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a

second.

4. Repeat the movement for the prescribed amount of repetitions.

Note: If this exercise is too difficult at first, a spotter holding your legs can help.


SL RDL (25)

1. Balance on one leg, holding dumbbell in opposite hand at hip

2. With balancing leg slightly bent and back flat, bend forward at waist until dumbbell is just

above floor

3. Flex glute to extend hip and return to starting position; repeat for specified reps

4. Perform set on opposite side

Note:

Keep back flat and neck in neutral position

Bend at hips and keep knee behind toes

Keep weight close to shin

Use control going up and down

This is a bodyweight exercise so you do not need to use a dumbbell as in the photo below

Lunge (10) 1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be

your starting position. 2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind

and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.

3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.

4. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.


Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell on your back if you suffer from balance issues.

Reverse lunge (18)

1. Begin in a standing position. Your hands should be on your hips or hanging at your sides.

Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will

be your starting position.

2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to

lower your body. Contacting the back leg through only the ball of the foot, descend until

your knee nearly touches the ground. Use a slow and controlled motion, paying special

attention to proper mechanics and posture. The knee should stay in line with the foot, and

the thoracic spine should remain neutral.

3. After a brief pause, return to the starting position by driving through the heel of the front leg

to extend the knees and hips.

4. This movement can be done completely on one side before switching, or can be performed

in an alternating fashion.


Close hand press ups (36)

1. Lie on the floor face down and body straight with your toes on the floor and your hands

about 4 cm apart. Make sure you are holding body at arm’s length (see 2nd photo below).

This is your starting position

2. Lower yourself until your chest almost touches the floor as you inhale (see 1st photo)

3. Using your pectoral muscles, press your upper body back up to the starting position and

squeeze your chest. Breathe out as you perform this step.

4. After a second pause at the contracted position, repeat the movement for the prescribed

amount of repetitions.

Sumo Squat (16)


1. Stand with your feet significantly wider than hip-distance apart (about 1 metre apart). Turn

your toes out 45 degrees and hold your hands by your sides. This is your starting position

2. Lower yourself down by bending your knees and hips, raising your hands to meet under your

chin.

3. Keep your abs tight, back straight and do not let your knees move past your toes when

lowering.

4. Once your thighs parallel the floor, root through your heels and rise back up steadily for one

rep.

Single leg box squat (26)

1. Balance on one leg. With your back, shoulders, and core tight, push your knees and backside

out and then begin your descent.

2. Sit back with your hips until you are seated on the box.

3. Keeping the weight on your heel and pushing your feet and knee out, drive upward off of the

box as you lead the movement with your head.


L-sit (55)

1. Position yourself between parallettes (or dip bars, 2 sets of benches/chairs or yoga blocks

etc., or you can do it), set shoulder-width apart.

2. With a firm, neutral grip on the parallettes, push your body off the ground, locking your

elbows as if you’re at the top of a dip exercise.

3. Make sure to keep your shoulders down as you lock your knees and hold your legs together

tightly, forming a 90-degree angle with your torso. Your legs should be parallel to the

ground.

4. Now hold for as long as you can up to 30 secs

Staggered press up (32)

1. Assume a prone position with your body straight, supported by your extended arms and

your toes. Your hands should be outside of shoulder width but staggered, with one being

higher than the other. This will be your starting position.


2. Initiate the movement by flexing the elbows, lowering your torso to the ground. Do not

allow your hips to rise or to sag.

3. Pause at the bottom of the motion, and then extend at the elbows to return to the starting

position.

4. At the completion of this set, reverse your hand position for the next round.

Decline press up (21) 1. Lie on the floor face down and place your hands about 36 inches apart while holding your

torso up at arm’s length. Move your feet up to a box or bench. This will be your starting

position.

2. Next, lower yourself downward until your chest almost touches the floor as you inhale.

3. Now breathe out and press your upper body back up to the starting position while squeezing

your chest.

4. After a brief pause at the top contracted position, you can begin to lower yourself

downward again for as many repetitions as needed.


Knee-Slap Push-Up (60)

1. Get down into the push-up position with the arms straight.

2. Drop down to the ground and explode off the ground.

3. As you come off the ground, bring your knees forward and slap your hands against your

thighs.

4. Return hands and feet back to push-up position and drop back down into the next push-up

repetition.

Jumping Lunge (61)

1. Start in a split stance position (one foot in front and slightly to the side of the other) with

your hands on your hips, your torso upright, and your knees about bent at a 90-degree

angle. Push your chest out and lower your rear knee toward the ground in a lunge while

keeping your front shin as vertical as possible.

2. Push explosively off the ground, jumping and switching the position of your legs while in

mid-air, landing into the lunge position with the opposite leg forward. Repeat, switching legs

on each jump.

https://www.youtube.com/watch?v=1TnqWdRNtF4


Step ups (56)

1. Find a 12 cm bench or step

2. Place one foot on the bench/step and the other on the floor

3. With your abs braced and your glutes squeezed, step up onto the bench/step by pushing

your weight through the bench/step foot. Finish when you get to a standing position.

4. Descend in a controlled manner

5. Complete all 15 reps on one side before moving to the other

Tuck jumps (62)

1. Begin in a comfortable standing position with your knees slightly bent. Hold your hands in

front of you, palms down with your fingertips together at chest height. This will be your

starting position.

2. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees

towards the chest, attempting to touch them to the palms of the hands.

3. Jump as high as you can, raising your knees up, and then ensure a good land be re-extending

your legs, absorbing impact through be allowing the knees to re-bend.


Assisted One-Arm Push-Up (63) 1. Get into an elevated press up position (where your arms are extended and body in the

air) but with your feet wider than shoulder width apart. Stretch your right arm out to the

side and place it on an elevated surface. Your left hand should be, slightly narrower than

the usual press up position. This is your starting position.

2. Placing as much weight on your right hand as you need, lower yourself to the ground in

a controlled manner

3. Then return back to your original position and repeat

4. Switch when you have completed the prescribed number of reps and switch arms

5. As you get better at this reduce the amount of weight you place on the supporting arm

http://youtu.be/F9prmumc4XU?t=52s


Full sit ups (37)

1. Lie on your back with your knees bent and your feet flat on the floor.

2. Place your finger-tips behind your ears.

3. Pull your shoulder blades back so your elbows are out to the side.

4. Brace your abs and then raise your body up towards your knees, shoulders should be lifted

off the floor.

5. Head always looking straight, no chin on chest and do not pull the head forward.

6. Roll back down to the starting position.


Jumping Skater Squat (64) 1. Stand on your left leg with your hips and knees slightly bent 2. Extend your left hip, knee and ankle to jump to the right 3. Land on the ball of your right foot with your hips and knees slightly bent to absorb the

impact 4. Immediately jump off your right leg in the opposite direction

Note:

Keep your back flat and chest up

Swing your arms with each bound

Aim for maximum height and distance

Begin by holding the landing position and progress to continuous bounding

http://youtu.be/sM2otyJll_c

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Beast Mode - sportsperformanceonlinecoaching.com · Beast Mode Exercise Guide . ... If you find this too difficult to start with, put your bodyweight on your hands, knees and toes