Own Your Weight: Day C: Full-Body Leverage
Full-body leverage day, no gym. Decline push-ups, inverted rows, high-rep paused squats, a narrow-hand push-up backoff, then hollow holds with crunches. The week's hardest pressing angle. ~35 min, 6 movements.
Estimated session
- Movements 6
- Working sets 16
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Decline Push-Up Feet on a stair or sofa arm, six inches is plenty. Same elbow path as a floor push-up — chest to the floor, no flaring. 3 × 6 · rest 2 min | 3 | 6 | 2 min |
| 02 | Inverted Row Second pulling exposure of the week. Pause one second with the chest at the edge on every rep; no table means Supermans instead. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 03 | Bodyweight Squat Higher reps than Day A with a one-second bottom pause. This is work capacity, not a strength set — keep breathing through it. 3 × 15 · rest 1:15 | 3 | 15 | 1:15 |
| 04 | Push-Ups - Close Triceps Position Hands inside shoulder width, flat on the floor. Elbows tight to the ribs. Backoff volume, stop two reps shy of failure. 2 × 10 · rest 1:15 | 2 | 10 | 1:15 |
| 05 | Hollow Body Hold Lower back pressed flat into the floor. Bend the knees to make it easier; straighten arms overhead to make it harder. 3 × 20s · rest 45s | 3 | 20s | 45s |
| 06 | Crunches Short range, slow. Ribs toward the hips rather than chin toward the knees. 2 × 15 · rest 45s | 2 | 15 | 45s |
Coaching notes
Feet elevate on a stair or sofa arm — six inches changes the leverage enough. With no stable elevation, run the narrow-hand push-ups as the day's primary press and add one set. Otherwise they stay a backoff, not a second hard press: hold RPE 8 and stop two reps shy of failure. Rows need a low bar or a solid table edge; with neither, substitute Supermans and treat the pull as under-stimulated. Never let rest on the paused squats fall under 60 seconds — pause quality decays fast.
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