A1Floor / mat![Glute bridge exercise illustration]()
Illustration coming soonGlute bridge
Glute bridge
3 × 5–8 reps · 4 s / rep
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
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BODYWEIGHT45 MIN12 EXERCISESLEVEL 2HOME
Glute + Hamstring · Tempo
BW45-044 · BW45 Session 044
Develop glute + hamstring with controlled efforts and deliberate recovery rather than rushing between exercises.
1Prepare5 min
→26 pairs × 6 min3 rounds
→3Recover4 min
45:00
total remaining · pauses excluded
Ready · preparation first
Work targets are caps, not a requirement to keep moving.
Your exercises
Alternate each pair (A1/A2 … F1/F2) for 3 rounds · one exercise starts every minute · up to 40 s work, rest for the unused time
A2Floor or mat![High-plank scapular push-up exercise illustration]()
Illustration coming soonHigh-plank scapular push-up
High-plank scapular push-up
3 × 20–30 s hold
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.
B1Sliders or towels on suitable floor![Sliding hamstring curl exercise illustration]()
Illustration coming soonSliding hamstring curl
Sliding hamstring curl
3 × 5–8 reps · 4 s / rep
Use a clear, compatible sliding surface. Keep the hips controlled as the heels move; shorten the slide before the pelvis drops.
B2Fixed countertop![Fixed-countertop shoulder tap exercise illustration]()
Illustration coming soonFixed-countertop shoulder tap
Fixed-countertop shoulder tap
3 × 3–5 reps / side
Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target.
C1Floor / mat![Unsupported single-leg hip hinge exercise illustration]()
Illustration coming soonUnsupported single-leg hip hinge
Unsupported single-leg hip hinge
3 × 3–5 reps / side
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.
C2Sliders or smooth suitable floor![Forearm plank body saw exercise illustration]()
Illustration coming soonForearm plank body saw
Forearm plank body saw
3 × 5–8 reps · 4 s / rep
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
D1Floor / mat![Quadruped hip extension exercise illustration]()
Illustration coming soonQuadruped hip extension
Quadruped hip extension
3 × 5–8 reps · 4 s / rep
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
D2Floor or mat![Straight-leg side-plank hip lift exercise illustration]()
Illustration coming soonStraight-leg side-plank hip lift
Straight-leg side-plank hip lift
3 × 3–5 reps / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
E1Stable support nearby![Supported heel-to-toe line walk exercise illustration]()
Illustration coming soonSupported heel-to-toe line walk
Supported heel-to-toe line walk
3 × 5–8 reps · 4 s / rep
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
E2Floor or mat![Cross-body mountain climber exercise illustration]()
Illustration coming soonCross-body mountain climber
Cross-body mountain climber
3 × 5–8 reps · 4 s / rep
Keep short, deliberate steps and stable hand support. Reduce the distance before the trunk or shoulder position is lost.
F1Stable chair![Seated toe raise exercise illustration]()
Illustration coming soonSeated toe raise
Seated toe raise
3 × 5–8 reps · 4 s / rep
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.
F2Stable chair![Seated alternating march exercise illustration]()
Illustration coming soonSeated alternating march
Seated alternating march
3 × 20–30 s comfortable rhythm
Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down.
Coaching & session plan
BW45-044 · Glute + Hamstring · Tempo01 Prepare · 00:00–05:00
- Easy march / walk · 60 sBegin slowly; check the route and breathing.
- Comfortable shoulder circles · 60 sUse small, unforced arm movements.
- Unloaded hinge rehearsal · 60 sMove the hips back with soft knees.
- Supported squat / step rehearsal · 60 sUse a comfortable depth or low step.
- First-pair rehearsal · 60 sRehearse easier versions of the first two stations; no loaded or maximal efforts.
Readiness comes before the clock. Take extra preparation or pause whenever needed.
02 Main work · 05:00–41:00
Six consecutive pairs, A1/A2 through F1/F2. Repeat each pair three times. Each minute holds up to 40 s work and at least 20 s recovery or transition.
Effort: 5–7/10; finish with 2–4 good repetitions in reserve. These are 36 station exposures, not 36 maximal strength sets.
03 Scale & progress
Use the easier option named on the exercise card, shorten the lever or range, and stop the work early. Pause the clock when additional recovery or setup time is needed.
Repeat this selection until the target can be completed with stable technique on two occasions. Then change one variable only: range, repetitions within the time cap, or modest resistance. Never progress just to fill the timer.
04 Recover · 41:00–45:00
- Ease the pace · 60 sEasy walk or march.
- Comfortable upper-body movement · 60 sRelax the shoulders and arms.
- Comfortable lower-body movement · 60 sChoose gentle ankle or hip movement, without forcing range.
- Settle and record · 60 sLet breathing settle; note how the session felt.
Exercise cues, sides & easier options
A1
Glute bridge · 5–8 reps · 4 s / rep
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Glute bridge hold
A2
High-plank scapular push-up · 20–30 s hold
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed. Unloaded drills train control, not a loaded row. Breathe continuously and release before straining.
Easier: Standing W shoulder-blade control
B1
Sliding hamstring curl · 5–8 reps · 4 s / rep
Use a clear, compatible sliding surface. Keep the hips controlled as the heels move; shorten the slide before the pelvis drops. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Glute bridge
B2
Fixed-countertop shoulder tap · 3–5 reps / side
Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target. Use about 3 s per repetition and up to 5 s to change sides; the cap includes both sides.
Easier: reduce range, resistance or work time.
C1
Unsupported single-leg hip hinge · 3–5 reps / side
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control. Match both sides; the displayed dose is per side. Use about 3 s per repetition and up to 5 s to change sides; the cap includes both sides.
Easier: Wall-target hip hinge
C2
Forearm plank body saw · 5–8 reps · 4 s / rep
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Dead-bug heel tap
D1
Quadruped hip extension · 5–8 reps · 4 s / rep
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Glute bridge
D2
Straight-leg side-plank hip lift · 3–5 reps / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. Match both sides; the displayed dose is per side. Use about 3 s per repetition and up to 5 s to change sides; the cap includes both sides.
Easier: Dead-bug heel tap
E1
Supported heel-to-toe line walk · 5–8 reps · 4 s / rep
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Supported semi-tandem stance
E2
Cross-body mountain climber · 5–8 reps · 4 s / rep
Keep short, deliberate steps and stable hand support. Reduce the distance before the trunk or shoulder position is lost. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Quadruped hip rock-back
F1
Seated toe raise · 5–8 reps · 4 s / rep
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair-supported calf raise
F2
Seated alternating march · 20–30 s comfortable rhythm
Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down. Not a speed test. Recover for the remainder of the station.
Easier: reduce range, resistance or work time.
Before you start
Equipment: Floor / mat; Floor or mat; Sliders or towels on suitable floor; Fixed countertop; Sliders or smooth suitable floor; Stable support nearby; Stable chair
Inspect supports and clear the floor. Chairs, steps and benches must not tip or slide. No improvised doorframe anchors, glass weights or unverified hanging supports.
Unloaded shoulder-control drills do not provide the same progressive pulling load as rows. Do not treat this as a complete pulling-strength programme.
Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.