Hold the Line B
The second holding session. Bodyweight squat, incline push-up, superman, inverted row, plank, suitcase carry. Same three-pair shape as Hold the Line A, with a different pick in three of the six patterns.
Estimated session
- Movements 6
- Working sets 12
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Bodyweight Squat Sit back, knees tracking out, chest up, full depth if your hips allow. Slow the descent to three seconds before you ever add reps. 2 × 15 · rest 45s | 2 | 15 | 45s |
| 02 | Incline Push-Up Hands on a counter, sofa arm or stair. Lower the surface to make it harder; with dumbbells and a bench, this slot becomes a Dumbbell Bench Press at 80-85% of your previous press load. 2 × 12 · rest 1:30 | 2 | 12 | 1:30 |
| 03 | Superman Lift chest, arms and legs together and hold two seconds at the top. This is the hinge slot — with a dumbbell it becomes a Romanian deadlift at 80-85% of your previous hinge load. 2 × 12 · rest 45s | 2 | 12 | 45s |
| 04 | Inverted Row Underhand grip today. Waist-height bar, Smith bar or a sturdy table edge; walk the feet out to add difficulty, in to remove it. 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 05 | Plank Same brace as session A. End the set when the hips drop, not when the clock does. 2 × 45s · rest 30s | 2 | 45s | 30s |
| 06 | Suitcase Carry One side loaded, shoulders level. Set 1 left hand, set 2 right hand. A backpack by the top handle or a full water jug substitutes cleanly for the dumbbell. 2 × 40s · rest 1 min | 2 | 40s | 1 min |
Coaching notes
Same three-pair structure as session A, two rounds per pair. 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: Bodyweight Squat -> Dumbbell Squat, Incline Push-Up -> Dumbbell Bench Press, Superman -> dumbbell Romanian deadlift, Inverted Row -> One-Arm Dumbbell Row. The incline press needs a counter, sofa arm or stair — higher hands, easier set. No dumbbell for the carry: a loaded backpack or water jug.
Programs that use this template
The training principles
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Aleks · Coach
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