Own Your Weight: Day A: Press & Squat
Press-and-squat day, no gym. Push-ups, tempo bodyweight squats, inverted rows, glute bridges, plank. Four working sets on the press, the day's main strength driver. ~35 min, 5 movements.
Estimated session
- Movements 5
- Working sets 16
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Pushups Hands under the shoulders, elbows ~45° from the torso. Chest to within a fist of the floor every rep. Incline on a counter if you can't hit 5 clean floor reps. 4 × 8 · rest 1:30 | 4 | 8 | 1:30 |
| 02 | Bodyweight Squat Three seconds down, one-second pause at the bottom, normal speed up. The tempo is the load — do not rush it to finish the set. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 03 | Inverted Row Under a sturdy table edge or a low bar. Straight line heels to head, chest to the edge. Feet further forward is harder; no table available means Supermans instead. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 04 | Butt Lift Bridge Drive through the heels, squeeze at the top for one full second. Ribs down — the range comes from the hips, not the lower back. 3 × 12 · rest 45s | 3 | 12 | 45s |
| 05 | Plank Straight line heels to head, glutes squeezed. Stop the set when the hips start to sag, not when the clock runs out. 3 × 30s · rest 45s | 3 | 30s | 45s |
Coaching notes
Load is set by rung, not weight: advance one rung when every working set clears the top of the rep range at ≤RPE 7 — incline → floor → decline or narrow-hand push-up; feet-under-hips → feet-forward → feet-elevated inverted row — then reset to the bottom of the range. Inverted rows need a bar or a solid table edge; if the user has neither, substitute Supermans with a two-second squeeze at matched RPE and treat the pull as under-stimulated for the week. Press first, always.
Programs that use this template
The training principles
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Aleks · Coach
Proposal · add weight