Bodyweight Strength
Three pairs of opposing movements. A table to row under is the only kit.
Coach's note
Alternate the two movements in each pair, resting after the second. When 3 x 8 is easy, make the movement harder — feet up for push-ups, body flatter under the table — rather than adding reps.
The session
- 1
Split Squat
3 x 8
Pair 1, with the rows.
Feet staggered and fixed. Drop the back knee straight down.
- 2
Inverted Row
3 x 8 · rest 90s
Under a sturdy table or a low bar, body straight. Pull your chest to it.
- 3
Chair Dip
3 x 8
Pair 2, with the bridges.
Hands on the chair edge behind you, elbows back, lower to 90 degrees.
- 4
Glute Bridge
3 x 12 · rest 90s
On your back, feet flat. Drive the hips up and squeeze at the top.
- 5
Push-Up
3 x 8
Pair 3, with the hold.
Hands under shoulders, body in one line. Knees down to scale it.
- 6
Hollow Hold
3 sets · 30s · rest 90s
Isometric hold that transfers to carries and hanging work.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
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