Cues for Bodyweight Squat:
- Set feet shoulder-width apart, toes pointed slightly outward, brace core, maintain a neutral spine, keep eyes looking forward, sit down as if sitting in a chair, allow knees to track over toes, find comfortable depth, push through midfoot, squeeze glutes, and drive back up to starting position.
Cues for Bodyweight Lunge:
- Have front knee in line with heel, back knee in line with hip, maintain a slight forward torso lean onto heel of the front leg, brace core, torso should move straight up and down during movement, descend to a depth comfortable for you, before pushing through the front heel to rise.
Cues for Bodyweight Neutral Grip Pull-up:
- Grab bar overhand with hands placed about shoulder width apart and facing each other, start with arms fully extended, keep a neutral head and spine, brace your core and squeeze your glutes, begin with an initial pull of shoulder blades down and back, pull body up until top of chest is in line with the bar, control your descent.
Cues for Bodyweight Push-up:
- Head is neutral and in line with spine, shoulders "tucked into back pockets", core is braced, feet are perpendicular to the floor, do not flare elbows (arm angle of about 45° to the body), fingers pointed straight ahead, lower to about a 90° bend in the elbow.
