Peak Strength Blueprint: home based bodyweight training for health, strength and vitality | Matias Pihlquist | Skillshare

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Peak Strength Blueprint: home based bodyweight training for health, strength and vitality

teacher avatar Matias Pihlquist, Health advisory/strategic counsel

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

9 Lessons (32m)
    • 1. Introduction

    • 2. The case for bodyweight training

    • 3. Central concepts

    • 4. Staple Exercises

    • 5. Spine & Back

    • 6. Chest

    • 7. Legs

    • 8. Core

    • 9. Shoulders

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About This Class

Muscles are the engine of the body and strength is the foundation for building a good physique, health and longevity. If we know what we're doing we can build exceptional levels of strength and a phenomenal physique, using our body weight only.

This is about ability, not appearance. If you're done with training that leaves you stiff and musclebound instead of supple and bulletproof, you're in the right place.

This training will help you:

✅ Achieve real physical accomplishment and strength through the roof

✅ Quickly build an outstanding physique

✅ Develop useful, functional athletic ability

Increase energy levels and become more productive

✅ Continue building power and vitality into advanced age

Improve your posture and move better

✅ Maximize efficiency and never waste time again

Age gracefully, in a way that lets you enjoy life

It might seem counterintuitive but bodyweight training is actually the shortcut, it is the more effective and efficient way to build strength and get fit. Zero time wasted getting to a gym, and the exercises work the body as it evolved to work; not by using individual muscles, or portions of a muscle, but as an integrated unit.

Another advantage of bodyweight training is that you can start at any age and in almost any condition. This course is designed to help you become more powerful over time instead of wearing down. I have intentionally placed extra focus on the spine and back to help counteract our sedentary modern lifestyle and common byproducts like forward head posture.

If you want to be in better shape in your 50's than in your 20's I look forward to seeing you inside.

Meet Your Teacher

Teacher Profile Image

Matias Pihlquist

Health advisory/strategic counsel


Clients come to me for massive, sustainable improvement in their health and wellbeing.

I help you:
● Get more out of everything you're already doing
● Identify multipliers and low-hanging fruit that allow for exponential leaps in health, performance and longevity
● Create a supple and fluid body and mind, with powerful increases in energy levels, presence and stress reduction

I take your success personally. Results and ROI on your time is my primary mandate. If I am not convinced that I’m the right person to effectively help you, I will refer you to someone else.

See full profile

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1. Introduction: I've done a lot of conditioning. I used to do boxing, so I've done my share off endless pushups set off squatters on. And I also had a couple of short stints in the gym since that were supposed to do to get strong. And I almost died of boredom, and I also racked up a couple of injuries that still play me today. The turning point for me came when I was talking to a Cali he wants in his early thirties, very serious with this training. He used to compete the infections, computation, that kind of thing. And he told me straight out that he was seeing your chiropractor regularly to sort out his body because I quote, Yeah, heavy lifting is really hard on your body, and I'm like, what? He was still doing it. Anyway, that was my first wake up call. My second came when I was introduced to progressive calisthenics, body weight training, and it made sense to me on a Nim Oceana level on a logical level. And when I actually started training and got into it, I was blown away, learning how to use my body, my whole body. As for resistance and changing, increasing the resistance by changing angles and leverage of my limbs that just hooked me. The recent border training is overlooked is that most people don't know how to progress beyond basic push ups, sit ups, squats and so on, so they never build strength on the endurance. I hope that my sense, once we move on to the progressions and build real strength, that's when the magic sauce app Kurdistan ICS, meaning beauty, the strength It's not supposed to be about endurance. It is a strength training system that develops great power, athleticism, graceful movement and an aesthetic physique, and it's by far the best answer I found to counter and reverse the by products of our modern, sedentary life. 2. The case for bodyweight training: muscles are the engine of the body's really the foundation for building a goofy seek in good health and longevity. Strength is not the only thing we need, but it's the obvious starting point. So do we need weights to build high levels of strength and muscle mass? No, absolutely not. We can build an exceptional physique and very high levels of strength, using our body weight only if we know what we're doing. Unless you're an athlete working specific skills for a sport where every percentage matters or you're doing some kind of rehab from injury, you have no business being in the gym lifting weights. It's really rough from the joints. Case closed the vast majority of gym rats and regular lifters. They are plagued by injuries, massive wearing Terrence stiffness already in their forties or even earlier for what? A pumped up, muscle bound body that will look and feel like shit in a decade. How many of them have a fled the strength that they he news outside of the gym? I mean, if you can't even move your body around like nature and tender, how can be considered strong? This is about ability, not appearance we have to look at What for? After here. Do we want show muscle racking up numbers on some plates to boost our egos? Or do we want real strength, health, vitality and athletic ability even into advanced age? At the end of the day, results matter, and if you look at the average person going to the gym, you don't really see much progress like they go week out weekend. But but you don't see them improving much. And that's the people who actually stick with that. Most people quit after a month or two and to me, illness. Who's got time to pack their bags and go to the June change, then go out and find that the equipment you want to use is being used by someone else. And then finally, after a lot of waste of time, you get to you, do your bicep curls or bench press those isolated movements that are a complete waste of time. I mean, we are complex movers. We crave movement complexity, so those isolated movements, they don't cut it. The reason body weight training is so efficient is that instead of using individual muscles in isolated movements, we used the whole body as it was intended to move in a unit in an integrated unit. And this means we train not only our muscles but our tenders, our joints and our nervous system. It's actually our nervous system. The courses are muscles to fire. Some muscles alone will only take us. So far, a well developed nervous system is crucial to build real power and real strength. So instead of wearing down our body over time, we become more powerful and stronger over time into advanced age. 3. Central concepts: This is the most important part of the course, so please don't overlook or skip this, the exercises themselves. They are just a vehicle. They really don't matter that much. You replace them with whatever what matters here is the approach and the focus and the intention we have when we do the exercises. First off smooth technique will build higher levels of pure strength. It's also much better for your joints. So a good rule of thumb here is to go down for a counter to two seconds down, post for a second and then count for two on the way up as well. So 212 and I would recommend starting out with doing three sets of an exercise with between 10 and 20 repetitions. Don't train to failure. Don't do these exercises until you can't get up anymore. Leave a little bit of gas in the tank, and later on, when you get used to it, you can start experimenting with the speed. With the rhythm, you can start doing really, really, really slow reputations and also increase the speed and play around with that foot form or variety. But as for starting out to round two and three times 10 or three times 15 or three times 20 repetitions is very good kind of starting template. Secondly, focus on posture and movement quality. This should be your only focus. Not not how advanced over kind of exercise you can do and how advanced they are and kind of moving on the learning new things. Do the basic exercises with the correct form, with good posture and with good quality in the movement that will take you much. Father. We're trying to build health and strength from the inside out here. You can't rush this and you get exactly what you build. How we do. One thing is how we do everything. So if if you really focus on maintaining good posture, good form and nice called him movement that will translate to your daily life. And it will be much easier for you to have good posture when you're not under stress, because these exercises are really hard and really stressful for here. So if you can maintain a good posture there, it's easy to maintain your poster in day to day life, good posture and graceful movement as you walk about and go about your day. I chosen the exercises here based on the results they give people and also long term benefits so you can keep doing them for the rest of your life into your seventies, eighties, nineties and beyond. The important thing is that you want milk. Make sure to milk every exercise for everything it's worth before moving on. Don't don't try to advance quickly to learn the more advanced exercises. You can do that, but but also stick with the basics. I still dual the basic exercises to really improve and expand off my foundation, because I know that makes it much easier to learn the more advanced skills and more complex movements as well. You wanna ever keep You wanna always keep building and expanding that foundation and made that stronger and better. But now let's move on to the exercises on. We have three staple exercises here that if you do them together, they hit almost every muscle in your body that they really work the whole body together. So you want to make sure try to do this every day if you can, either as a morning warm up for a warm up routine or before he goes about whatever it tried to fit the men during the day. And then we have the different sections with starting with static exercises, one or several study exercises you can do either for warm up or take them out and spread them out during the day. And then we have dynamic exercises. And, as I said before, a good starting point ISS three sets off between 10 and 20 reputations, depending on the difficulty of the exercise itself. And the idea here is to pick one or two of the dynamic exercises from each category and just get to work. And personally, I split them between two days so I might do leg, lace and chest one day and then shoulders back and core the other day. And then I just alternate on if I do. If I train six days a week, that means I do every every part three times. I hope that makes sense. And peace don't get overwhelmed here. Even if you train six days a week, it's only gonna take you like 10 or 15 minutes a day, and that's the beauty of it really doesn't take in a time. So let's get started with the exercises 4. Staple Exercises: we're going to start out with three staple exercises. And if you take away nothing else from this whole course, just take these exercises and run with them, implementing used them in your life and milk them for everything you can. If you use these together, you're gonna work the whole body. You can build very high levels of strength, endurance and mobility with just these alone, So either use them as a warm up before you exercise. You can include them in your morning routine or just used them throughout the day. But but make sure to do these every day. Hindu push ups are amazing for the spine, the really good for hip mobility and from belief, strength and endurance over the whole front of your body. So, in the starting position here, you want to lower your chest to the floor and feel a stretch in the back of your lace. And then when you start the actual movement, you lead with your head down and then forward along the floor, and you cannot let your body dive after so you come up into an arch and you really stretch your back in this arch at the very end. That's why you look up a swell to the ceiling. So yet that extra stretch and this whole movement should mobilize a stretch your hips, so just the width of your legs so you're a bit uncomfortable but not grinding or in any pain whatsoever when you move from the arch position at the end of the diving movement, when you move back to the starting position, you want to drive with your core so tens your stomach tends your abs abs. When you do that on when you do this whole exercise, you don't want to be overly tense, just slightly relaxed and focused on a smooth and continues movement. Hindu squats are really good for your knees, balance and for your feet and tow strength and mobility and general leg and core strength and endurance. So, unlike a normal squat, where we kind of sit back and down here, we want to lower our bodies straight down, so you will have to go up on your toast so you can move your legs forward and keep your back vertical and again. Try to be relaxed, moves smoothly and continuously in just to keep your balance bridging is something everybody should be doing daily. It has so many benefits for the spine and the whole back side of your body, which is normally very underdeveloped in most people. In this video, I'm bridging on my head, and that's gonna develop my neck as well if you want to. You can also support yourself with your hands if you have trouble getting up or maintaining the bridge when your head alone. Ideally, if you're flexible enough, you want to touch the floor with your nose. But if you can no problem. Depending on your length and your body conversation, you will find it easier or harder to have your feet either flat on the ground or go up on your toes as I do in the vigil. And you have to experiment here to find the position that stretches out and loan gates your spine the most. And just hold this position until you get tired. Usually you will tire in your lower back first. If you have a slight discomfort here, that's OK, but if you feel any pain, just dial back and don't stretch out as hard 5. Spine & Back: We will spend some extra time here, since the back is an area that's usually very underdeveloped in most people. A strong back. It's so important, especially today in our sedentary culture. Here, you want to try to activate a use your lower and upper back When lifting your arms and legs . Your shoulders should remain inactive. Press your hips up, using your whole back and your glutes dr from your arms and pull your shoulder blades together and let your head drop down. Your fingers can point either forward or backward, depending on what feels better for you. Drive up with your hips first and then use your arms to get up in a bridge position. Hold it and focus on arching your back as much as possible, driving your hips higher. If you can't get into a bridge yet, don't worry. You will build up to that with the upcoming progressions. In the short bridge, you initiate the movements by pressing your lower back to the floor, lifting your pelvis than driving from your pelvis and using the back to lift the hips. Go is highest you can without discomfort and pull your shoulder blades together. Press your arms to the ground, then lower yourself. Back down, Relax and repeat. This is the dynamic version of the static straight bridge. Let your head drop back while driving with your pelvis, using or backing lutes to lift your hips up. Here is the dynamic version off the static bridge dr. With your pelvis. Use your glutes and lower back to lift your hips and then engage your arms to lift your upper body into a bridge. Position polls for a second. Then lower your up about using your arms while talking your head in and the lower your hips . Relax and repeat in the bridge. Push up you get into a bridge than slowly lower your head to the floor, using your arms. By maintaining the bridge position, touch the floor with your head and go back up to bridge. This exercise is a great for developing spine strength and stability. Get into a bridge position and place your hands slightly wider than normal. For better balance than smoothly, lift one hand off the floor and touch your leg on the same side. Go back places on the floor and lift your other hand touching Relais. Repeat until you can do this smoothly and control anymore Year. You will develop more spinal and shoulder flexibility and build back and shoulder strength . Get into a bridge position with your feet elevator. Lower your head to the ground and press yourself back up to a bridge position. Here. You want to extend your chest forward as much as you comfortable, then repeat until this doesn't feel smooth and control anymore. Start the war walks by dropping your head backwards, leaning back, using your hands to reach the wall. Once you have contact, you can slowly start walking down with a controlled movement. Try not to put too much weight on your arms and hands as much as possible. Use your back and leg strength to drive the movement and keep you imbalance. Ideally, the hands are barely used more than for control and steering. When you can touch the floor with your head pulse, then start walking back up. You can also completely remove your hands from the wall at the bottom position to add another layer. Layer off difficulty here, so if this is too hard initially, just do the negatives by walking down than stopping once your head touches the floor. After a while, you will have built enough strength to start walking upwards 6. Chest: here we have a number of pressing progressions that will build your chest, arms corps and even your legs. Remember to contract your whole body and your core in particular. As you do these, the harder you can contract, the greater the benefit. In this exercise, you want to have your hands about shoulder with on in the height of your chest and then go up on your toes and lean forward as much as you're comfortable, stay here. Contract your core and whole body impressed the earth away using your poem heels. If you lack risk flexibility, you can turn your hands out or backwards so you compress with a poem. Heels. Stay here for as long as you can in the half. Push up. Keep your hands shoulder wide and keep your body a straight as you can contract and go down half way to the floor and pulse for a second before going back up and repeat similar to the half. Push up the full push up. We go all the way down until our chest or nose touches the floor. Mind your posture through the entire movement. You want to stay long and erect and not collapse into bad form. In the close push up, you place your hands very close to the body, but still the same height around the chest area as we did in the normal push up. This will be more intense for your arms, your shoulders, your chest and demand more contraction of your core to keep a good form. This exercise is really good preparation for the next progressions, so make sure to milk it until you really feel comfortable moving on in the diamond. Push up, Replace our hands next to each other. Index fingers and thumbs touching, forming the shape of a diamond. And once you get used to it, this is a great exercise. To really start mixing in some variety, you can switch up the speed. You can do these really slowly or much quicker. You can mix up and vary. The number of repetitions you do is on in our final chest exercise. Remove our hands down near our waste, and to pull this off, you're probably will have to spend sometime building the require strength during the previous exercises. This is gonna take some ability to contract your whole body, otherwise your form will collapse. You won't get much benefit from this. This one. You might even get injured. It's also important that you go through the full motion and have your arms completely straight at the end. And again, if you like, risk flexibility here, just turn your fingers out to the sides or even backwards. 7. Legs: these progressions will build your whole legs both the front and the back, and you'll also develop core strength and balance in the wall. Said you want to keep your spine straight by pressing a lower back to the wall, not going past a 90 degree angle by actively tensing your thighs. Impressing yourself up will make this exercise harder. In the half squat. We sit down and back, similar to sitting down in a chair, stop at a 90 degree angle, pulse for a second and go back up. Now we go all the way down, ideally having your glutes touching our ankles. Focus on sitting down and back and smoothing out this movement to lubricate your knee joints. This variant hits our legs a bit differently. It also works. Our core are back in balance much harder, so be careful not slamming your knees into the floor. Just lightly touch the floor before going back up. It's easier. It's easier to touch the floor with the whole shin at first and then progress into just using your knee. By keeping the shin elevator, try to maintain a straight back and not lean four. Too much if you can this will help work your lower back much better. The pistol or the one leg squat requires both strength, balance and flexibility, and you will probably have to take a lot of time with earlier exercises before you can progress into this one. Starting with 1/2 pistol, we go down to 90 degree angle and then move back up. It will be easier to keep your balance if you extend your arms in front of you. Focus on a smooth, controlled movement all the way, and if you're too tired to do it slowly, it's better to rest and return to it later. The full pistol will be hard until you have the flexibility to extend your leg. Rylance sitting down Go slowly here, Don't won't bounce up but pulls at the bottom so you don't write on any momentum up as that won't give you as much benefit. It can also be a bit dangerous for your knee health. Long term to progress. Here. You can start doing negatives on Lee and the positives on Lee. So you either start from the top and Onley focus on the Dow movement, going down as far as you can and in the same way you can start at the bottom and Onley focus on getting up as far as you can. You can also use a chair or something else to hold onto. Why learning this movement, it will really help to get into it. 8. Core: in these exercises. You want to make sure that your abs are tense throughout the whole movement and that you're constantly pressing your lower back into the ground, keeping your legs straight. Use your abdominal muscles to lift them slightly above ground and hold them right there by tens in your abs. Don't cheese by activating your arms or anything else, try to Onley. Engage your abs here. This can be done for several repetitions. Here. We simply focus on using our abs to lift our legs to 90 degree angle. But the legs themselves can be bent to make this exercise a bit easier. Remember to keep your lower back pressed to the ground and your abs tense through the whole movement. This is pretty much the same as before, but we make it slightly ordered by heaping our legs straight and lifting them slightly past the 90 degree angle. Start lying down with your hands behind your back, the raise your hands in a controlled manner and let them lead your body forward while you pull your legs up towards you using or abs and core muscles. Pulse for a second, hold your abs tense, then go back to your original position smoothly, Relax and repeat. In our final progression, we keep our legs straight all the way up and touch your feet with our fingers in the top position. This will most likely take some practice and get the balance right. But try not to cheat to mood. Use momentum here on the way up or the way down. Maintain a steady controlled motion all the way for maximum benefit. 9. Shoulders: when doing the shoulder exercises, you want to make sure the shoulder joint is in its natural position. Not raced but lowered. Just like when you're standing with good posture, your chest this out. And since you're not slouching, your shoulders are slightly back and down. If you keep them like this, you're gonna really strengthen all the tissues and muscles around the joint. To protect it from injury the static wall has done is excellent for building serious shoulder strength. It's human handsome position against a wall and whole. Until you cannot maintain good form, Rest a bit and repeat. If you have trouble getting up, you can turn the opposite way and walk your feet along the wall. Or just have a friend help you hand should be about shoulder. Wait no, too far apart and no, no, too far from the wall. Either you will just have to experiment and find the optimal position for your body. The important thing here is to keep the elbows pointing in the direction you're looking that is away from the wall. Don't have your elbows pointing out to the sites or you're gonna lose strength. You won't get much benefit from the exercise, and you will set yourself up for injury long term. This is a serious jumping difficulty from the static handstand, and if you're not able to get halfway down immediately, work your way down inch by inch, centimeter by centimeter and build the strength over time. Don't get impatient here. It's normal that this takes some time to develop. Here we go all the way down, touching the floor with our head, just like where the previous exercise. You might have to work your way down by lowering yourself further and further. Every time you do this exercise, don't rush it. Espirito only go halfway or 3/4 with a smooth controlled movement than rushing it and getting injured. In addition to your shoulders, the crow works your arms corps chest and back strength. Your knees are outside, the elbows on the arms are bent, and then you full forward into a balance position and hold for us long as you have control , rest and repeat. In this progression, we place our knees directly on our elbows or arms, making it a bit more demanding both strength rice and balance wise. This is a very intense exercise contracting. Basically your whole body. You use your arms, chest, back and core to go from a sitting position to lift your whole body, holding your legs above ground. Hold for us long as possible. Rest and repeat.