Move First: Full-Body A
Squat-and-push full-body session with zero equipment. Bodyweight squat, incline push-up, reverse lunge, superman, plank, dead-bug. ~50 min, 6 movements, no jumping.
Estimated session
- Movements 6
- Working sets 16
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Bodyweight Squat Feet shoulder-width, sit back and down to the deepest depth you can hold without the low back rounding. Drive through mid-foot. 1 warm-up set first 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 02 | Incline Push-Up Hands on a wall, counter, or stair. Straight line heels to head, elbows about 45 degrees from the torso. Higher surface is easier. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 03 | Bodyweight Reverse Lunge Step backward, drop the back knee toward the floor, drive through the front heel to stand. Reps are per side. Hold a doorframe if balance wobbles. 3 × 10 · rest 1 min | 3 | 10 | 1 min |
| 04 | Superman Face down, arms extended. Lift arms, chest, and legs, squeeze for 2 s, lower under control. Keep the neck neutral — look at the floor. 2 × 12 · rest 45s | 2 | 12 | 45s |
| 05 | Plank Straight line heels to head, glutes squeezed, ribs down. Stop the set when the hips sag, not when the clock says so. 3 × 30s · rest 45s | 3 | 30s | 45s |
| 06 | Dead Bug Low back pressed flat to the floor. Lower opposite arm and leg slowly; shorten the range if the back lifts. 2 × 10 · rest 45s | 2 | 10 | 45s |
Coaching notes
Load is set by leverage and tempo, not weight. Incline push-up scales by surface height — wall is easiest, counter next, floor hardest; only lower the surface when all sets clear the top of the rep range at RPE 7. Reverse lunge steps back, not forward, to spare the knee. When a movement outgrows its rep ceiling, progress in this order: add reps, then slow the eccentric to 3 s, then shorten rest — never add external load. Plank and dead-bug RPE means bracing quality, not failure.
Programs that use this template
The training principles
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Aleks · Coach
Proposal · add weight