KYH SESSION SHEET / COURT-STRENGTH-B
Team & court support 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
Dumbbells or familiar gym machines; familiar setup
Effort
Finish sets with about 2–3 repetitions in reserve. Loads are chosen from familiar technique, not your age or body size.
Prepare
8 min easy activity plus lighter rehearsal sets of each familiar movement.
Rest 90–150 seconds between sets. Breathe normally; do not force repetitions.
Dumbbell Romanian deadlift
2 sets × 8–10
Use an already familiar hinge: knees soft, weights close to the legs, hips moving back. Stop before your back rounds; stand without leaning back.
Easier option: Glute bridge, 2 × 8–12, or supported standing hip extension, 2 × 8 per side.
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
2 sets × 8–12
Use a wall or a fixed, non-slip surface; bend and straighten elbows with control.
Easier option: Choose the wall.
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. Leave optional accessories out if time or recovery is limited.
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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