Fitness coach Jeff Cavaliere believes it takes more than muscle for a strong, resilient body. In an August 24 video, he broke down five bodyweight exercises that can fix 95% of your body’s problems, from nagging low back pain to weak rotator cuffs.
Cavaliere has become one of the most trusted voices in the fitness community. He offers science-based workout demonstrations and dieting frameworks, drawing on his years of experience inside the gym. The popular fitness coach has guided a range of individuals across different skill levels.
Cavaliere has helped the New York Mets baseball team as the assistant strength and conditioning coach. Now, he’s unveiling a handful of exercises he swears by. Between the five moves, he covers hip and shoulder mobility, posture, and glute medius strength.
Jeff Cavaliere’s 5 Bodyweight Exercises That Fix Your Body
Find the exercises from the video below:
- Superman Push-Up
- Bridge and Reach Over
- Squat to Static Reverse Creeping Lunge
- Doorway Facepull
- Dead Arm Hang and Scap Pulls
Superman Push-Up
In the video, Cavaliere gave step-by-step instructions for setting up and executing the Superman push-up variation.
“From here, I can turn this into a Superman portion of the exercise by just reaching out and squeezing my glutes and lifting my thighs up off the ground. Slide it all back in, toes down, hands down, and then come into the push-up.”
Bridge and Reach Over
He explained that weak glute muscles can lead to back pain. As a solution, Cavaliere said to try the bridge and reach over, which can help reduce back rounding.
“Weak glutes oftentimes lead to low back pain. We can also fix some of that postural imbalance that you got going on with one sequence.”
“With the bridge, I want you to perform the reach over at the same time. What the reach over does, is we drive up, reach across, and point to or reach for a point on the ground as far back over that opposite shoulder as you can get to,” adds Cavaliere. “It frees up the back that’s starting to round on you.”
Squat to Static Reverse Creeping Lunge
The squat to static reverse creeping lunge helps with hip stability by again strengthening the glute medius:
“How do we develop hip stability here? By focusing on developing more glute medius strength, which is controlling the pelvis.”
“I step back with one leg, come back in, nice and slow, step back with the other leg, and come back in.”
Doorway Facepull
For the rotator cuffs, he broke down the doorway facepull and why its mechanics support overall mobility.
“You’re going to leverage your body against this door. Take the backs of your hands and put them on the inside of the door.”
“What we’re doing is stepping our feet through. I want to create an angle of my body backwards,” he said. “We do as many repetitions as we can to strengthen the rotator cuff that’s causing issues for you right now.”
Dead Arm Hang and Scap Pulls
Cavaliere advocated for the dead arm hang last since it can decompress the spine and help with low back pain.
“Feet are not in contact with the ground. Lift your toes, but just let yourself hang. What this does is it gives you spinal decompression. It helps with low back pain. It gives you more shoulder flexibility and mobility overhead here. It reinforces that thoracic extension so you have more of that perfect posture you’re looking for.”
Cavaliere has proven strategies for just about any issue you might encounter at the gym. He revealed that a simple foot stretch and pickle juice have become his secret weapon against muscle cramps that could hinder progress.
Cavaliere continues to help athletes train to their maximum potential. He believes these five moves, when performed consistently, can help fix the majority of the problems plaguing your body.
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