KYH SESSION SHEET / FOUNDATIONS
Strength foundations
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
Keep about 3–4 comfortable repetitions in reserve. This means stopping before you could no longer complete another good repetition.
Prepare
6–8 min of easy walking and comfortable arm movements, followed by a few unloaded rehearsals.
Rest 60–120 seconds between sets; take longer if needed. Do not rush to fit the clock.
Chair sit-to-stand
1–2 sets × 8–10
Place a non-wheeled chair against a wall. Feet steady; lean forward slightly, stand, then sit with control.
Easier option: Use hands on the chair arms, reduce repetitions or use a higher firm seat.
Wall push-up
1–2 sets × 8–12
Hands on the wall near shoulder height. Bend elbows to bring your chest toward the wall; press away with a straight, comfortable body line.
Easier option: Stand closer to the wall.
Glute bridge
1–2 sets × 8–12
Only if getting onto the floor is comfortable: lie with knees bent and feet planted. Lift hips without arching your lower back; lower gently.
Easier option: Use standing hip extension instead: hold a stable support, move one leg a short distance behind you without arching, 8 controlled repetitions per side.
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.
Finish & reflect
3–5 min easy movement. This is a starting session, not a complete sport-specific strength 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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