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Week 1 · Find your footing

Session 2

Wednesday · Sample plan

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Sample programming
Workout prescription

Practice steady, foundational lower- and upper-body strength at a comfortable pace.

This is a sample plan created because the completed Kernlift program outline was not available in this checkout. Have a qualified coach review it before treating it as Kernlift’s approved program.

Session length
About 25 minutes
Equipment
Bodyweight; A sturdy chair or wall for support; Optional light dumbbells or resistance band

Warm-up · 4 minutes

  1. March in place·60 seconds

    Take easy steps and let your arms swing naturally.

  2. Shoulder rolls·30 seconds forward, then 30 seconds backward

    Keep the movement relaxed and within a comfortable range.

  3. Hip hinge reach·8 repetitions

    Send your hips back while keeping your spine long, then stand tall.

  4. Chair sit-to-stand·8 repetitions

    Use a steady chair and stand with control; use your hands for support if needed.

Exercise order

  1. 1.Chair squat

    Prescription
    2 sets × 8 repetitions
    Rest
    60 seconds between sets
    Equipment
    Bodyweight; an optional light dumbbell held at your chest

    Coaching cue

    Reach your hips toward the chair, keep your whole foot grounded, and stand with control. Use a comfortable depth.

    Substitutions

    • Use a higher chair or shorten the range of motion.
    • Hold a wall or the chair for balance.
    • Skip the dumbbell and use bodyweight only.

  2. 2.Dumbbell hip hinge

    Prescription
    2 sets × 8 repetitions
    Rest
    60 seconds between sets
    Equipment
    Optional light dumbbells; bodyweight is also suitable

    Coaching cue

    Soften your knees, move your hips back, and keep the weights close to your legs. Stop when you feel a comfortable stretch, then stand tall.

    Substitutions

    • Practice a bodyweight hinge by reaching your hips toward a wall behind you.
    • Hold one light dumbbell with both hands instead of using a pair.

  3. 3.Supported one-arm row

    Prescription
    2 sets × 8 repetitions per side
    Rest
    45 seconds after completing both sides
    Equipment
    One light dumbbell and a sturdy support; an optional resistance band

    Coaching cue

    Brace one hand on a stable chair or counter, keep your back long, and draw your elbow toward your hip without twisting.

    Substitutions

    • Use a resistance band only if it can be held securely without an overhead anchor.
    • Without a weight or band, do a slow standing shoulder-blade squeeze.

  4. 4.Glute bridge

    Prescription
    2 sets × 10 repetitions
    Rest
    45 seconds between sets
    Equipment
    Bodyweight; an optional loop resistance band

    Coaching cue

    Lie on a comfortable surface with knees bent, gently tighten your glutes, and lift your hips only as high as you can without arching your back.

    Substitutions

    • Use a smaller lift or skip the movement if getting down to the floor is uncomfortable.
    • Do a standing hip extension while holding a chair for support.

  5. 5.Wall or counter push-up

    Prescription
    2 sets × 6–8 repetitions
    Rest
    60 seconds between sets
    Equipment
    A wall or a stable counter

    Coaching cue

    Place your hands just wider than your shoulders, keep your body in a comfortable straight line, and bend your elbows with control.

    Substitutions

    • Choose a wall for an easier angle.
    • Use a smaller range of motion and keep your hands on a stable surface.

Progression guidance

Keep the effort comfortable, around 5–6 out of 10, and finish each set feeling you could do 2–3 more good repetitions. When every repetition feels controlled for two sessions, add 1–2 repetitions per set up to 10; then add a small amount of resistance and return to the listed repetitions.

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