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TRAINERSEYEBW45-166 · 45 MIN
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BODYWEIGHT45 MIN12 EXERCISESLEVEL 3HOME

Advanced Bodyweight Strength · Flow

BW45-166 · BW45 Session 166

Develop advanced bodyweight strength 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

A1Fixed rail
Illustration coming soonHand-assisted pistol squat

Hand-assisted pistol squat

3 × 6–10 controlled reps

Advanced: use a verified fixed rail, not a doorframe. Assist the descent and ascent, and keep the depth within a controllable range.

Knee-dominant strength
A2Fixed low step
Illustration coming soonFeet-elevated pike push-up

Feet-elevated pike push-up

3 × 6–10 controlled reps

Advanced: the feet must be on a fixed, non-slip support. Keep the head clear of impact and stop before shoulder or neck control changes.

Pushing strength
B1Sliders or towels on suitable floor
Illustration coming soonSingle-leg sliding hamstring curl

Single-leg sliding hamstring curl

3 × 3–5 reps / side

Advanced: first demonstrate a controlled two-leg curl. Use a short single-leg slide; stop with cramping or loss of pelvic control.

Posterior-chain control
B2Floor or mat
Illustration coming soonHollow-body extended hold

Hollow-body extended hold

3 × 20–30 s hold

Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.

Trunk control
C1Fixed support available
Illustration coming soonStanding hip airplane

Standing hip airplane

3 × 3–5 reps / side

Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.

Balance / hip control
C2Fixed padded bench
Illustration coming soonLong-lever Copenhagen plank

Long-lever Copenhagen plank

3 × 12–15 s / side

Advanced: use a fixed padded bench and only a previously tolerated lever. Shorten to knee support when control or comfort changes.

Trunk control
D1Floor or mat
Illustration coming soonArcher push-up

Archer push-up

3 × 6–10 controlled reps

Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.

Pushing strength
D2Floor or mat
Illustration coming soonMountain climber

Mountain climber

3 × 6–10 controlled reps

Keep short, deliberate steps and stable hand support. Reduce the distance before the trunk or shoulder position is lost.

Whole-body coordination
E1Clear space near wall
Illustration coming soonSingle-leg stance with head turns

Single-leg stance with head turns

3 × 12–15 s / side

Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.

Balance / hip control
E2Floor or mat
Illustration coming soonReverse crunch

Reverse crunch

3 × 6–10 controlled reps

Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.

Trunk control
F1Wall for balance
Illustration coming soonSingle-leg bent-knee calf raise

Single-leg bent-knee calf raise

3 × 3–5 reps / side

Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.

Ankle / calf capacity
F2Bodyweight
Illustration coming soonAlternating standing knee drive

Alternating standing knee drive

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.

Locomotion / conditioning

Coaching & session plan

BW45-166 · Advanced Bodyweight Strength · Flow

01 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
Hand-assisted pistol squat · 6–10 controlled reps

Advanced: use a verified fixed rail, not a doorframe. Assist the descent and ascent, and keep the depth within a controllable range. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Chair sit-to-stand

A2
Feet-elevated pike push-up · 6–10 controlled reps

Advanced: the feet must be on a fixed, non-slip support. Keep the head clear of impact and stop before shoulder or neck control changes. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Wall push-up

B1
Single-leg sliding hamstring curl · 3–5 reps / side

Advanced: first demonstrate a controlled two-leg curl. Use a short single-leg slide; stop with cramping or loss of pelvic 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: Glute bridge

B2
Hollow-body extended hold · 20–30 s hold

Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. Breathe continuously and release before straining.

Easier: Dead-bug heel tap

C1
Standing hip airplane · 3–5 reps / side

Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. 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: Supported semi-tandem stance

C2
Long-lever Copenhagen plank · 12–15 s / side

Advanced: use a fixed padded bench and only a previously tolerated lever. Shorten to knee support when control or comfort changes. Match both sides; the displayed dose is per side. Do side 1, take up to 5 s to switch, then side 2. Rest for all unused time.

Easier: Dead-bug heel tap

D1
Archer push-up · 6–10 controlled reps

Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Wall push-up

D2
Mountain climber · 6–10 controlled reps

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

E1
Single-leg stance with head turns · 12–15 s / side

Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. Match both sides; the displayed dose is per side. Do side 1, take up to 5 s to switch, then side 2. Rest for all unused time.

Easier: Supported semi-tandem stance

E2
Reverse crunch · 6–10 controlled reps

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

F1
Single-leg bent-knee calf raise · 3–5 reps / side

Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed. 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: Chair-supported calf raise

F2
Alternating standing knee drive · 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: Fixed rail; Fixed low step; Sliders or towels on suitable floor; Floor or mat; Fixed support available; Fixed padded bench; Clear space near wall; Wall for balance

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.

Advanced exercise present: use only after the component movement has been demonstrated with control.

Unloaded shoulder-control drills do not provide the same progressive pulling load as rows. Do not treat this as a complete pulling-strength programme.

Advanced session: confirm the component skills before starting.

Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.