Move First: Full-Body B
Hip-and-pull full-body session. Single-leg glute bridge, inverted row (low bar or table edge, with a floor-based substitute if you have neither), walking lunge, push-up, crunches, bird-dog. ~55 min, 6 movements, no jumping.
Estimated session
- Movements 6
- Working sets 17
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Single Leg Glute Bridge Reps per side. Keep the hips square — if one side dips, lower the free leg and use both feet for the remaining reps. 1 warm-up set first 3 × 10 · rest 1 min | 3 | 10 | 1 min |
| 02 | Inverted Row Use a low bar or a sturdy table edge; higher feet is harder, feet flat on the floor is easiest. No bar or table? Swap to prone Y-T-W raises. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 03 | Bodyweight Walking Lunge Reps per side. Long stride, back knee toward the floor, torso tall. Lunge in place if space is tight. 3 × 10 · rest 1 min | 3 | 10 | 1 min |
| 04 | Pushups Full push-up from the floor. If you cannot hit 5 strict reps, use knee push-ups here and keep the incline version for Day A. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 05 | Crunches Short range, slow. Curl the ribs toward the hips instead of yanking on the neck. 3 × 15 · rest 45s | 3 | 15 | 45s |
| 06 | Bird Dog Quadruped. Reach opposite arm and leg, hold 2 s braced, hips level throughout. 2 × 10 · rest 45s | 2 | 10 | 45s |
Coaching notes
NO-EQUIPMENT SUBSTITUTION for the inverted row: if there is no low bar or sturdy table, replace it with prone Y-T-W raises off the floor — 12-15 slow reps per position at matched RPE — so the session still needs nothing but floor space. Push-up regression ladder runs incline to knee to full to feet-elevated; drop to the easier rung the moment a rep stalls mid-range rather than grinding a partial. Single-leg glute bridge is hip-driven with ribs down. Order is deliberate: hips before pull, pull before push, core last.
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