KYH SESSION SHEET / BODYWEIGHT
Controlled bodyweight A
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, clear floor and wall
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.
Supported split squat
3 sets × 8 each side
Hold a fixed support, feet staggered and hip-width apart. Bend both knees a comfortable amount, keep the front heel planted, then rise. Complete both sides, then rest.
Easier option: Chair sit-to-stand, 2 × 8.
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.
Glute bridge
3 sets × 10–12
Lie with knees bent and feet planted. Lift hips comfortably and lower without arching.
Easier option: Skip if floor access is difficult.
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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