KYH SESSION SHEET / BODYWEIGHT-B
Controlled bodyweight B
General educational template; not a medical assessment or individualized elite coaching plan. Exact exercises, sets and week placement are KYH editorial choices informed by the linked principles. Not independently reviewed by a clinician.
These examples are for adults without symptoms or restrictions affecting exercise. Pain/injury, illness, pregnancy/postpartum or clinical restrictions need individual advice. Experienced templates require established technique and regular training. Use the pathway readiness check before matching a plan.
Stop for pain, dizziness, chest symptoms or unusual breathlessness. Urgent or severe symptoms need urgent local medical help. Do not push through symptoms.
Equipment
Stable chair, wall and clear floor; fixed low step and handrail optional
Effort
Stop with about 2–3 good repetitions in reserve. Use controlled movement; do not add unstable surfaces or make this a speed circuit.
Prepare
6–8 min of easy walking and comfortable arm movements, followed by a few unloaded rehearsals.
Rest 90–120 seconds between sets.
Low step-up
2 sets × 6–8 each side
If a fixed low step and handrail are unavailable, use the chair sit-to-stand alternative. Use a fixed low step, a handrail and clear space. Place the whole foot on the step; stand without jumping and lower slowly. Finish both sides, then rest.
Easier option: Chair sit-to-stand, 2 × 8; do not use a chair as a step.
Wall or stable incline push-up
3 sets × 8–12
Use a wall or a fixed, non-slip surface; bend and straighten elbows with control.
Easier option: Choose the wall.
Supported calf raise
1–2 sets × 8–12
Hold a solid support. Rise onto the balls of your feet and lower with control.
Easier option: Use a smaller range or fewer repetitions.
Bird dog
2 sets × 5 each side
On hands and knees, reach one arm and the opposite leg only as far as you can keep the trunk still. Pause 2 seconds; return and change sides.
Easier option: Move one arm or leg at a time, or practise standing with hands against a wall.
Finish & reflect
3–5 min easy movement. Bodyweight work can be useful; this is not equivalent to heavy lifting or a complete pulling programme.
Repeat familiar work before changing one variable modestly. Progress only when technique, comfort and recovery support it. Never pack missed sessions together.
Sources & context
Exact prescriptions are editorial examples, not trials of the KYH programme. Author: Knowledge Your Health editorial desk. Editorial standards
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