Sample session — Session 46
This is a complete, unmodified session taken directly from the middle of the program.
The format, structure, and level of detail are identical to all sessions in Consistent 15: Strength.
Session equipment
- Exercise mat or floor space
- Fixed external resistance
Session instruction
Complete the session as written.
Follow the prescribed order, repetitions, and tempo.
Some exercises are first performed without external load.
When external resistance is required, it is explicitly indicated (load).
Exercise 1
Low marching
Duration: 30 seconds
Tempo: controlled
Rest: none
Exercise 2
Low marching
Duration: 30 seconds
Tempo: controlled
Rest: none
Exercise 3
Standing palm press
Micro cue: Press the palms together, then release between repetitions.
Duration: 30 seconds
Tempo: controlled press–release
Rest: none
Exercise 4
Squat with outward knee press and release
Micro cue: Press knees outward, then fully release before repeating.
Duration: 30 seconds
Tempo: controlled press–release
Rest: none
Exercise 5
Low marching with intermittent knee up hold
Micro cue: Brace the abdomen as the knee lifts and pauses.
Duration: 30 seconds
Tempo: controlled with brief holds
Rest: none
Exercise 6
Stand to floor push-up to stand
Micro cue: Lower from standing to the floor allowing a hip break, lie fully down, press up, then return to standing without a jump.
Duration: 30 seconds
Tempo: controlled
Rest: none
Exercise 7
Squat
Duration: 30 seconds
Tempo: controlled
Rest: none
Exercise 8
Upper trunk flexion (up to 45°)
Micro cue: Initiate the lift by bringing the chin toward the chest and raise the upper trunk to no more than 45°.
Duration: 30 seconds
Tempo: controlled
Rest: none
Exercise 9
Rest
Duration: 30 seconds
Exercise 10
Squat
Load: fixed external resistance
Target: 16 repetitions
Tempo: 2s down / 1s up
Time cap: 48 seconds
Rest: 12 seconds
Exercise 11
Upper trunk flexion (up to 45°)
Load: fixed external resistance
Target: 16 repetitions
Tempo: 2s down / 1s up
Time cap: 48 seconds
Rest: 12 seconds
Exercise 12
Squat
Load: fixed external resistance
Target: 16 repetitions
Tempo: 2s down / 1s up
Time cap: 48 seconds
Rest: 12 seconds
Exercise 13
Upper trunk flexion (up to 45°)
Load: fixed external resistance
Target: 16 repetitions
Tempo: 2s down / 1s up
Time cap: 48 seconds
Rest: 12 seconds
Exercise 14
Rest
Duration: 30 seconds
Exercise 15
Low marching with intermittent knee up hold
Work: 50 seconds
Rest: 10 seconds
Tempo: controlled with brief holds
Exercise 16
Stand to floor push-up to stand
Work: 50 seconds
Rest: 10 seconds
Target effort: 55–70% of maximum heart rate
Exercise 17
Low marching with intermittent knee up hold
Work: 50 seconds
Rest: 10 seconds
Tempo: controlled with brief holds
Exercise 18
Stand to floor push-up to stand
Work: 50 seconds
Rest: 10 seconds
Target effort: 55–70% of maximum heart rate
Exercise 19
Low marching with intermittent knee up hold
Work: 50 seconds
Rest: 10 seconds
Tempo: controlled with brief holds
Exercise 20
Stand to floor push-up to stand
Work: 50 seconds
Rest: 10 seconds
Target effort: 70–85% of maximum heart rate
Session complete
15 minutes completed.
Proceed to the next session on the following training day.