A1Fixed rail![Hand-assisted pistol squat exercise illustration]()
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.
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BODYWEIGHT45 MIN12 EXERCISESLEVEL 3HOME
Advanced Bodyweight Strength · Balance
BW45-167 · BW45 Session 167
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
A2Fixed low step![Feet-elevated pike push-up exercise illustration]()
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.
B1Sliders or towels on suitable floor![Single-leg sliding hamstring curl exercise illustration]()
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.
B2Floor or mat![Hollow-body extended hold exercise illustration]()
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.
C1Fixed support available![Standing hip airplane exercise illustration]()
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.
C2Floor or mat![Side plank with top-leg abduction exercise illustration]()
Illustration coming soonSide plank with top-leg abduction
Side plank with top-leg abduction
3 × 12–15 s / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
D1Floor or mat![Archer push-up exercise illustration]()
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.
D2Clear floor![Inchworm walkout exercise illustration]()
Illustration coming soonInchworm walkout
Inchworm walkout
3 × 6–10 controlled reps
Keep short, deliberate steps and stable hand support. Reduce the distance before the trunk or shoulder position is lost.
E1Bodyweight![Heel-to-toe rock exercise illustration]()
Illustration coming soonHeel-to-toe rock
Heel-to-toe rock
3 × 6–10 controlled reps
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.
E2Floor or mat![Supine curl-up exercise illustration]()
Illustration coming soonSupine curl-up
Supine curl-up
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.
F1Wall for balance![Standing bent-knee calf raise exercise illustration]()
Illustration coming soonStanding bent-knee calf raise
Standing bent-knee calf raise
3 × 6–10 controlled reps
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.
F2Bodyweight![March in place exercise illustration]()
Illustration coming soonMarch in place
March in place
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
BW45-167 · Advanced Bodyweight Strength · Balance01 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
Side plank with top-leg abduction · 12–15 s / 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. 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
Inchworm walkout · 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
Heel-to-toe rock · 6–10 controlled reps
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
E2
Supine curl-up · 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
Standing bent-knee calf raise · 6–10 controlled reps
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
March in place · 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; Clear floor; 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.