Beat the Clock: Lower & Trunk AMRAP Density
The week's second scored day. Reverse lunge, single-leg glute bridge, walking lunge, a kneeling hamstring lower, side bridge. Single-leg work supplies the load a barbell normally would; the clock supplies the pressure.
Estimated session
- Movements 5
- Working sets 17
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Bodyweight Reverse Lunge Reps per side. Step back, not forward, and let the rear knee kiss the floor — a short step is the most common way this rep stops counting. Tempo: two seconds down, pause at the bottom, drive up. 4 × 10 · rest 1 min | 4 | 10 | 1 min |
| 02 | Single Leg Glute Bridge Reps per side. Tempo: two-second squeeze at the top, hips level — if the working-side hip drops, you are counting reps the score should not have. 4 × 10 · rest 1 min | 4 | 10 | 1 min |
| 03 | Bodyweight Walking Lunge Reps per side, continuous. If you are short of floor, alternate in place — the pattern matters more than the travel. Tempo: one second down, no bounce out of the bottom. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 04 | Floor Glute-Ham Raise Kneel with the feet braced, lower under control as far as you own, then push off the hands only as much as you must. Hips stay extended. Tempo: four seconds lowering, hands assist the return only. 3 × 6 · rest 1:15 | 3 | 6 | 1:15 |
| 05 | Side Bridge Hold per side. Drop to a knee-supported version the moment the hips sag rather than letting the time run on a broken position. 3 × 30s · rest 45s | 3 | 30s | 45s |
Coaching notes
Unilateral before bilateral, hamstrings last. Reps are per side on the lunges and the bridge — count one side toward the score, not both. NO ANCHOR: the kneeling hamstring lower needs a sofa base, a door frame or a loaded pack over the heels; without one, substitute two extra sets of Single Leg Glute Bridge with a 3 s lowering phase plus a Superman set at 15 reps. A rep you catch with a hard hand push scores zero. The side bridge is unscored and carries no leverage step.
Programs that use this template
The training principles
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Aleks · Coach
Proposal · add weight