Follow these 5 bodyweight moves consistently to eliminate your core, posture, shoulder, hip, and back problems.
Based on: 5 Bodyweight Exercises That Fix 95% of Your Problems by ATHLEAN-X™
▶ Watch the source video on YouTube
What if five exercises — no gym, no equipment except a doorway and a $15 pull-up bar — could undo almost every physical problem you deal with daily? That question stopped a lot of people in their tracks, and for good reason.
Here's the reality most people don't want to face: weak core, rounded shoulders, low back pain, tight hips, and poor posture aren't random bad luck. They're the predictable result of doing the wrong movements — or doing nothing at all. And the longer you ignore them, the more they compound into chronic pain that follows you through every workout, every work day, and every morning you wake up stiff. Sound familiar? You're not alone, but you don't have to stay there.
Imagine finishing a 15-minute daily routine and actually feeling your posture improve over days and weeks. Your low back stops nagging you. Your shoulders move without that grinding ache. Your hips open up, your core kicks in when it's supposed to, and you stop bracing yourself just to get off the couch. That's not a fantasy — that's what a consistent, targeted bodyweight routine produces when every movement is chosen with purpose.
That's exactly what Jeff Cavaliere of ATHLEAN-X built his reputation on. As a physical therapist and strength coach with over 15 million subscribers, Jeff doesn't guess about what works — he explains the anatomy, the dysfunction, and the fix in plain language. This routine comes directly from one of his most-watched videos, and every exercise was chosen because it corrects a specific imbalance that conventional fitness routines either ignore or actively make worse. Superman push-ups, bridge-to-heels-to-heaven combos, creeping squat-lunges, doorway face pulls with internal rotator stretches, and dead hang scap pulls — each one is doing something the other exercises on your list probably aren't.
This checklist puts every step, every cue, every modification, and every key detail from Jeff's full tutorial into a clean, printable PDF you can take anywhere. No rewinding, no scrubbing through a video trying to remember what he said about hand position. Just open it, follow the steps, and do the work.
If you're ready to stop managing your pain and start fixing the cause, this checklist gives you the exact roadmap to do it today.
Every checklist item comes with actionable notes to guide you — things like "Don't forget to do this before you start," "Avoid this common mistake," or "Set a reminder for 30 days out." Nothing vague, just clear next steps.
+ 18 more action items inside...
Instant PDF download. Start taking action today.
✓ Instant download · ✓ PDF format · ✓ No subscription