Bodyweight Push Strength — Session 18

35-minute intermediate strength workout for push strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust r

Duration

35 min

Difficulty

intermediate

Equipment

bodyweight

Muscle groups

back, core, glutes, hamstrings, quads

Exercises

1. 1. Glute bridge

   3 sets · 10-12 reps

   Squeeze glutes at the top without arching your back. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Hip hinge drill

   3 sets · 10-12 reps

   Push hips backward with a neutral spine. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Reverse lunge

   3 sets · 10-12 reps

   Step back and control the front knee. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Forearm plank

   3 sets · 30-45 sec reps

   Maintain a straight line and breathe steadily. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Bird dog

   3 sets · 10-12 reps

   Reach opposite arm and leg without rotating your hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.