Base & Bound C: Power & Support
The power day: ankle prep, the balance ladder including its head-turn rung, fast sit-to-stands, brisk step-ups, controlled bodyweight squats and incline push-ups. About 45 minutes, six items, no equipment beyond a counter.
Estimated session
- Movements 6
- Working sets 13
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Ankle Circles Hold a counter or a wall-braced chair — ignore the squat-rack reference in the exercise instructions. 10 slow circles each direction, each foot. Warm-up only 1 × 10 · rest 30s | 1 | 10 | 30s |
| 02 | Supported Stance Hold Balance ladder. A still 30-second hold at your current rung, within arm's reach of the counter. Slow head turns belong to the top rung only — on every rung below it, eyes and head stay fixed forward. 2 × 30s · rest 45s | 2 | 30s | 45s |
| 03 | Sit Squats Power. Sit back under control, stand up as fast as you safely can. End the set when the stand slows. 1 warm-up set first 3 × 5 · rest 1:30 | 3 | 5 | 1:30 |
| 04 | Step-up with Knee Raise Power. Brisk drive up, slow step down, pause at the knee raise. 3 × 5 · rest 1:30 | 3 | 5 | 1:30 |
| 05 | Bodyweight Squat Strength, controlled: about two seconds down, stand normally. Depth only as far as it stays comfortable. The week notes slow this further later on. 2 × 8 · rest 1:15 | 2 | 8 | 1:15 |
| 06 | Incline Push-Up Counter or stair edge. Body in one line, ribs down, full lockout. 3 × 8 · rest 1:15 | 3 | 8 | 1:15 |
Coaching notes
Read the speed items as speed items: on fast sit-to-stands and brisk step-ups the target is how quickly you stand, not how tired you get — end the set when the stand slows. Both are done beside a counter; lose control of a fast rep and that movement returns to the supported version for the week. The ladder is a static hold, never a moving drill: IF held 30s with no hand touch on two consecutive sessions THEN advance a rung; IF the support is touched THEN hold; IF touched two weeks running THEN drop a rung. Substitutions: Bodyweight Squat drops back to a partial-depth sit-to-stand, never a shallower fast rep; Incline Push-Up moves to a higher surface, never a bent-knee floor push-up.
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Aleks · Coach
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