Bodyweight Control

Single-leg support and core control session for athletes training without a gym.

Duration33:33

Exercises6

ModeBodyweight

PhaseBuild

Time33:33

Exercises6

ModeBodyweight

Exercises

6 exercises

Step-up3 × 6 repsper-side

Bodyweight, backpack optional. Tempo: Controlled drive.

Lead leg does the workStand fully tall at the topLower with control

Reverse lunge3 × 6 repsalternating

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 raise3 × 10 repsper-side

Add load only if range stays honest. Tempo: 2 up / 2 down.

Use full rangePause at the topLower slowly

Single-leg deadlift3 × 6 repsper-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 plank2 × 35 secper-side

Shorter hold with perfect shape beats a long sloppy one.

Stack shoulders and hipsStay long through the top legBreathe behind the brace

Bird-dog2 × 35 secalternating

Make the pause honest.

Reach long through heel and handPelvis stays levelPause before switching

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.