Workouts
Workout
Bodyweight Control
Strength
33m 33s
Single-leg support and core control session for athletes training without a gym.
Duration
33m 33s
Blocks
0
Mode
Bodyweight only
Strength session breakdown
Primary mode, exercises, and coaching cues.
Mode
Bodyweight only
Phase
build
Exercises
6
Step-up
3 x 6 reps
per-side
Bodyweight, backpack optional. Tempo: Controlled drive.
Lead leg does the workStand fully tall at the topLower with control
Reverse lunge
3 x 6 reps
alternating
Slow the eccentric before adding speed. Tempo: 3 down / 1 up.
Step back softlyFront foot stays groundedDrive forward through the front leg
Single-leg calf raise
3 x 10 reps
per-side
Add load only if range stays honest. Tempo: 2 up / 2 down.
Use full rangePause at the topLower slowly
Single-leg deadlift
3 x 6 reps
per-side
Use fingertip support before adding load. Tempo: 3 down / 1 up.
Reach the trail leg long behind youKeep the hips squareOwn the return to standing
Side plank
2 x 35 sec
per-side
Shorter hold with perfect shape beats a long sloppy one.
Stack shoulders and hipsStay long through the top legBreathe behind the brace
Bird-dog
2 x 35 sec
alternating
Make the pause honest.
Reach long through heel and handPelvis stays levelPause before switching
Training purpose
Unilateral control and trunk stability with low equipment requirements.
Use a backpack or slower lowering phase before adding extra volume.
Clean control matters more than fatigue here.
Useful when you want sessions that match tags such as strength, cycling-support, bodyweight, core.
Session summary
Ratings, tags, and related sessions.
Phasebuild
Tags
strength
cycling-support
bodyweight
core