Bodyweight Good Mornings

How to do it

Stand tall, hands lightly behind your head. With a micro-bend in the knees, hinge your hips straight back until your torso is nearly parallel to the floor. Stand back up aggressively.

The coaching cue

"Push your hips through the wall behind you."

What changes inside an AMRAP

The moment your lower back starts to round, you have gone too deep. The stretch must be felt entirely in the hamstrings.

Common mistakes

• Bending the knees to reach depth instead of hinging back at the hips.
• Rounding the upper back as the torso lowers.
• Leading the stand-up with the chest, so the hips trail behind.

Workouts that use bodyweight good mornings

• The Hinge & Press

  10 minute AMRAP — 10 Dive-Bomber Push-ups, 15 Bodyweight Good Mornings

• Crossfire

  20 minute AMRAP — 20 Cross-Body Climbers, 10 Standard Push-ups, 15 Bodyweight Good Mornings, 20 Double-Tap Jumps

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.