The workout:
Note: I’ve provided links to very brief, easy to understand tutorials of every exercise you may not have heard of before; simply click on their names.
Y-W-T Holds — 15 sec. per hold
Y-Handcuffs — 10 reps
Isometric push up — 20–30 sec. hold at the top position
Isometric push up — 20–30 sec. hold at the bottom position chest hovering just above the ground
Push ups — As many good reps as possible
Rest 60 sec.
Band pull aparts — 10 reps
Band dislocates — 10 reps
Bodyweight squat — 10 reps
Cossack squats — 5 reps per side use chair or bench for support if necessary*
Isometric Glute bridges — 20–30 sec. hold at top position
Glute bridges — As many good reps as possible