The 21-Day Bodyweight Fitness Plan: Lunge & Deadlifts Series

Tim DiFrancesco
by Tim DiFrancesco
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The 21-Day Bodyweight Fitness Plan: Lunge & Deadlifts Series

Welcome back to the 21-Day Bodyweight Fitness Plan, your spark that will ignite a fitness habit. No equipment is needed, and there’s no guess work about what you should do on a given day. Just follow the plan outlined below for each day of the week for 21 consecutive days, and enjoy the progress as you discover the edge you’ve been looking for and your fitness habit grows.

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Benefits: The lunge/deadlift progression series will help you to develop your balance and lower-body strength.

How to modify: If the form just isn’t there yet or the exercises in the lunge and deadlift series is flaring up lower-body pain, no problem. Scale back to a single-leg bridge from the floor:

  1. Lie flat on your back with one knee pulled toward your chest and the other knee bent with foot on floor.
  2. Push your hips off of the ground into a bridge with the leg that is planted on the ground.
  3. Slowly lower yourself and repeat.

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How to:

  1. Begin in a standing position
  2. Step back into a 1/4 reverse lunge with one leg
  3. As you step back, reach overhead with the arm on the same side as the step back
  4. Return back to start position and repeat 9 more times
  5. Complete 2 more sets.

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How to:

  1. Begin in a standing position, standing on one leg
  2. Take a bow on one leg and reach the hands forward (with thumbs up) while you reach your non-stance leg as straight as you can behind you
  3. Return back to standing by drawing the non-stance side knee to your chest and assume a stiff/tall knee position on the stance side. Repeat 9 more times.
  4. Complete 2 more sets.

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How to:

  1. Begin in standing position on one leg
  2. Take a bow on one leg and reach across the body in a rotational pattern with your arm
  3. Reach the non-stance leg up and back behind you in a rotational pattern as well
  4. Return back to standing by drawing the non-stance side knee to your chest and assume a stiff/tall knee position on the stance side. Repeat 9 more times.
  5. Complete 2 more sets.

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Complete this support move between each set of exercises.

How to:

  1. Lie flat on your back to start
  2. Press one leg out straight/flat to the floor
  3. Bring the knee toward the chest and clasp hands behind knee
  4. Extend the bent knee, bringing your foot towards the ceiling slowly
  5. Lower the knee back to a bent position and repeat 14 more times.

About the Author

Tim DiFrancesco
Tim DiFrancesco

Tim DiFrancesco, PT, DPT, ATC, CSCS spent six seasons as the Head Strength & Conditioning Coach with the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition and recovery for athletes and fitness enthusiasts. For training and nutrition advice, follow us on:

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