Own Your Weight: Day B: Legs & Posterior Chain
Lower-body and posterior-chain day, no equipment. Split squats, floor glute-ham raises, reverse lunges, then Supermans paired with side bridges. Unilateral work carries the load a barbell otherwise would. ~35 min, 5 movements.
Estimated session
- Movements 5
- Working sets 16
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Split Squats Static split stance, do not jump between reps. Back knee toward the floor, front shin vertical. All reps on one leg, then switch. 4 × 8 · rest 1:30 | 4 | 8 | 1:30 |
| 02 | Floor Glute-Ham Raise Anchor the heels under a couch. Lower over four seconds with the hips locked straight, then push off the floor with the hands to return. 3 × 5 · rest 1:30 | 3 | 5 | 1:30 |
| 03 | Bodyweight Reverse Lunge Step back, not forward — it keeps the front knee quiet and lets you go deeper. Alternate legs; the rep count is per side. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
| 04 | Superman Two-second squeeze at the top of every rep. Height matters far less than the squeeze — keep the neck neutral. 3 × 10 · rest 45s | 3 | 10 | 45s |
| 05 | Side Bridge Hips stacked and lifted, body in one line. Duration is per side. 3 × 25s · rest 45s | 3 | 25s | 45s |
Coaching notes
Split squats lead — they set the fatigue budget, never after the lunges. The catalog entry describes a jumping split squat; ignore it — every rep here is static, feet planted. Depth is the load gate: back knee within an inch of the floor, front shin near-vertical. Rungs run split squat → paused split squat → front foot on a stair. Floor glute-ham raises are eccentric-first: lower over four seconds, hands push off to return, heels anchored under a couch. Keep the Superman and side bridge pairing at bracing quality.
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