reckonerBodyweight
49 movements Reckoner can prescribe from bodyweight. Tell it what your gym has and it will only ever write you a week you can actually do.
Three of the 49 have full pages so far. The rest carry the library's own cue while they are written up.
45 Degree Back Extension
Squeeze up with the glutes, stop level.
Bodyweight
Ab Wheel Rollout
Ribs down, don't let the back arch.
Bodyweight
Bear Crawl
Hips low, back flat, knees off the floor.
Bodyweight
Bench Dip
Elbows point back, don't drop too low.
Bodyweight
Bird Dog
Reach long, keep the hips square.
Bodyweight
Bodyweight Calf Raise
Sink to a stretch, rise onto the toes.
Bodyweight
Bodyweight Reverse Lunge
Step back, drop the back knee down.
Bodyweight
Bodyweight Squat
Sit back, keep the heels down.
Bodyweight
Chin-up
Palms toward you, shoulders down.
Bodyweight
Close-grip Push-up
Elbows tucked in, hands under the chest.
Bodyweight
Copenhagen Plank
Top shin on a chair, lift the hips high.
Bodyweight
Dead Bug
Press the lower back flat throughout.
Bodyweight
Dip
Stop when the upper arms reach level.
Bodyweight
Fist Push-up
On flat fists, wrists straight.
Bodyweight
Glute Bridge
Drive through the heels, squeeze glutes.
Bodyweight
Glute Bridge Hold
Hold the top, glutes tight, ribs down.
Bodyweight
Hanging Knee Raise
Raise the knees, stop the swing.
Bodyweight
Hollow Hold
Low back flat, ribs down, legs low.
Bodyweight
Incline Push-up
Hips in line, chest to the surface.
Bodyweight
Inverted Row
Body straight, chest to the bar.
Bodyweight
Lying Leg Raise
Lower back stays flat on the floor.
Bodyweight
Nordic Curl
Fight the fall, hips stay extended.
Bodyweight
Pike Push-up
Crown to the floor, hips stacked high.
Bodyweight
Plank
Straight line, hips level with shoulders.
Bodyweight
Prone Floor Row
Lift the chest, squeeze the blades.
Bodyweight
Prone Y Raise
Thumbs up, lift into a Y off the floor.
Bodyweight
Pull-up
Palms away, wrists straight in the hang.
Bodyweight
Horizontal pushPush-up
Body in one line, chest to the floor.
Bodyweight
Reverse Crunch
Curl the hips up, keep the back down.
Bodyweight
Shin-height Step-up
Step onto something no higher than mid shin.
Bodyweight
Side Plank
Stack the hips, lift them off the floor.
Bodyweight
Side-lying Hip Abduction
Lift with the heel, don't roll back.
Bodyweight
Single-leg Calf Raise
Full stretch down, rise all the way up.
Bodyweight
Single-leg Glute Bridge
Hips level, drive through the heel.
Bodyweight
Single-leg Romanian Deadlift
Keep the hips square as you hinge.
Bodyweight
Sit-to-stand Squat
Sit to the seat, stand up. No lower.
Bodyweight
Sit-up
Curl up slowly, don't yank the neck.
Bodyweight
Sliding Leg Curl
Heels slide out. Hips stay up.
Bodyweight
Vest Close-grip Push-up
Elbows tucked in, hands under the chest.
Bodyweight
Vest Hanging Knee Raise
Raise the knees, stop the swing.
Bodyweight
Vest Pull-up
Palms away, wrists straight in the hang.
Bodyweight
Vest Push-up
Body in one line, chest to the floor.
Bodyweight
Vest Reverse Lunge
Step back, drop the back knee down.
Bodyweight
Vest Squat
Sit back, keep the heels down.
Bodyweight
Vest Step-up
Push through the top foot to stand.
Bodyweight
Wall Sit
Sit to thighs level, back on the wall.
Bodyweight
Weighted Chin-up
Palms toward you, shoulders down.
Bodyweight
Weighted Dip
Stop when the upper arms reach level.
Bodyweight
Weighted Pull-up
Palms away, wrists straight in the hang.
Bodyweight