The Esquire Guide to Bodyweight Training by Schersten, Adam -- Read -- Imperial Library of Trantor

Index

COVER PAGE TITLE PAGE COPYRIGHT PAGE DEDICATION CONTENTS FOREWORD BY DAVID GRANGER INTRODUCTION CHAPTER ONE: FIT FOR ANYTHING CHAPTER TWO: FUEL & GEAR THE WORKOUT PROGRAMS: AN OVERVIEW CHAPTER THREE: CORE EXERCISES

PLANK BEAR CRAWL CRUNCH ROTATION LEG LIFT BURPEE

CHAPTER FOUR: ANKLE DRIVEN EXERCISES

SQUAT LUNGE STEP-UP JUMP DYNAMIC JUMP

CHAPTER FIVE: HIP DRIVEN EXERCISES

BRIDGE SHOULDER-ELEVATED BRIDGE STRAIGHT LEG HIP EXTENSION HIP HINGE

CHAPTER SIX: PUSH: EXERCISES

PUSH-UP SLIDING PUSH-UP PIKE PUSH-UP DYNAMIC PUSH-UP DIP

CHAPTER SEVEN: PULL EXERCISES

CLOSED GRIP ROW OPEN GRIP ROW CLOSED GRIP PULL-UP OPEN GRIP PULL-UP SPINAL EXTENSION

CHAPTER EIGHT: THE WORKOUT PROGRAMS 4 WEEKS / 8 WEEKS / 12 WEEKS

CONDITIONING STRENGTH TRAINING TOTAL BODY SHRED

MOBILITY COOLDOWN 6 POSTWORKOUT POSES GLOSSARY REFERENCES ACKNOWLEDGMENTS ABOUT THE AUTHORS

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