Hold the Line A
Twenty-five-minute holding session. Reverse lunge, pushups, single-leg glute bridge, inverted row, plank, suitcase carry. Three paired blocks, two working sets each, every set stopped 3-4 reps short.
Estimated session
- Movements 6
- Working sets 12
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Bodyweight Reverse Lunge Long step back, torso tall, back knee brushing the floor. 10 reps per side — alternate legs or complete one side then the other. With dumbbells available, hold them at your sides or swap to a Dumbbell Squat at 80-85% of your previous squat load. 2 × 10 · rest 45s | 2 | 10 | 45s |
| 02 | Pushups Ribs down, elbows at 45 degrees. If the second set would go past 3 reps in reserve, put your hands on a counter and keep the rep target. 2 × 12 · rest 1:30 | 2 | 12 | 1:30 |
| 03 | Single Leg Glute Bridge Drive through the heel, squeeze at the top, no lumbar arch. 10 reps per leg — complete one side, then the other, before resting. The loaded version of this slot is a dumbbell Romanian deadlift at 80-85% of your previous hinge load. 2 × 10 · rest 45s | 2 | 10 | 45s |
| 04 | Inverted Row A waist-height bar, a Smith bar, or the edge of a sturdy table. Walk the feet out to make it harder, in to make it easier — that is your load dial. 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 05 | Plank Squeeze glutes and quads, ribs pulled down. Stop the set when the hips start to sag, not when the timer says so. 2 × 45s · rest 30s | 2 | 45s | 30s |
| 06 | Suitcase Carry One side loaded, both shoulders level, no lean. Set 1 left hand, set 2 right hand. A backpack held by the top handle or a full water jug works if you have no dumbbell. 2 × 40s · rest 1 min | 2 | 40s | 1 min |
Coaching notes
Run the three pairs in order, two rounds each — pairing buys the clock back without raising effort. Loaded track — run each swap at 80-85% of that pattern's load from your last program's final week, capped at RPE 6-7 and never past 3 reps in reserve: Reverse Lunge -> Dumbbell Squat, Single Leg Glute Bridge -> dumbbell Romanian deadlift, Pushups -> Dumbbell Bench Press. No waist-height bar for the Inverted Row: use a sturdy table edge. No dumbbell for the carry: a loaded backpack or water jug.
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Aleks · Coach
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