1Floor / mat![Quadruped hip rock-back exercise illustration]()
Illustration coming soonQuadruped hip rock-back
Quadruped hip rock-back
2 × 4–6 slow reps
Move slowly inside a comfortable range. Do not force the end position or hold the breath; ease out if symptoms increase.
TRAINERSEYEMove with precision · live with confidence
MoProMOVEMENT INTELLIGENCE
BODYWEIGHT12 MIN6 EXERCISESLEVEL 2HOME
Posterior Chain & Posture
BW12-014 · H14
Develop posterior chain & posture with controlled efforts and deliberate recovery rather than rushing between exercises.
1Prepare2 min
→26 stations × 45 s2 rounds
→3Recover1 min
12:00
total remaining · pauses excluded
Ready · preparation first
Work targets are caps, not a requirement to keep moving.
Your exercises
Work 1 → 6 in order, twice · each 45 s station = up to 30 s work + at least 15 s transition
2Bodyweight![Standing hip hinge exercise illustration]()
Illustration coming soonStanding hip hinge
Standing hip hinge
2 × 5–8 controlled reps
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.
3Wall![Wall push-up exercise illustration]()
Illustration coming soonWall push-up
Wall push-up
2 × 5–8 controlled reps
Place hands on a fixed wall and step back to a manageable angle. Keep the body organised while bending and straightening the elbows.
4Floor / mat![Prone T arm lift exercise illustration]()
Illustration coming soonProne T arm lift
Prone T arm lift
2 × 5–8 controlled reps
Lie prone with the neck comfortable. Lift the arms a small amount in a T without shrugging or arching the back; this is scapular control.
5Floor or mat![Side-plank reach-through exercise illustration]()
Illustration coming soonSide-plank reach-through
Side-plank reach-through
2 × 2–3 reps / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
6Bodyweight![Low-impact skater step exercise illustration]()
Illustration coming soonLow-impact skater step
Low-impact skater step
2 × 15–25 s comfortable rhythm
Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down.
Coaching & session plan
BW12-014 · Posterior Chain & Posture01 Prepare · 00:00–02:00
- Easy march or seated march · 60 sBegin slowly and check your space.
- Comfortable movement rehearsal · 60 sUse easy versions of the first two stations; extend preparation when needed.
Readiness comes before the clock. Take extra preparation or pause whenever needed.
02 Main work · 02:00–11:00
Follow exercises 1–6 in order, twice. Each 45 s station holds up to 30 s work and at least 15 s recovery or transition.
Effort: 5–7/10; finish with 2–4 good repetitions in reserve. These are 12 station exposures, not 12 maximal strength sets.
03 Scale & progress
Use the easier option named on the exercise card, shorten the lever or range, and stop the work early. Pause the clock when additional recovery or setup time is needed.
Repeat this selection until the target can be completed with stable technique on two occasions. Then change one variable only: range, repetitions within the time cap, or modest resistance. Never progress just to fill the timer.
04 Recover · 11:00–12:00
- Easy walk / march and settle · 60 sEase the pace; do not stop abruptly if still breathing hard.
Exercise cues, sides & easier options
1
Quadruped hip rock-back · 4–6 slow reps
Move slowly inside a comfortable range. Do not force the end position or hold the breath; ease out if symptoms increase. Comfortable range only; alternate sides or split the work window evenly.
Easier: reduce range, resistance or work time.
2
Standing hip hinge · 5–8 controlled reps
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall-target hip hinge
3
Wall push-up · 5–8 controlled reps
Place hands on a fixed wall and step back to a manageable angle. Keep the body organised while bending and straightening the elbows. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall shoulder-blade push-up
4
Prone T arm lift · 5–8 controlled reps
Lie prone with the neck comfortable. Lift the arms a small amount in a T without shrugging or arching the back; this is scapular control. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Standing W shoulder-blade control
5
Side-plank reach-through · 2–3 reps / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. Match both sides; the displayed dose is per side. Use about 3 s per repetition and up to 5 s to change sides; the cap includes both sides.
Easier: Dead-bug heel tap
6
Low-impact skater step · 15–25 s comfortable rhythm
Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down. Not a speed test. Recover for the remainder of the station.
Easier: reduce range, resistance or work time.
Before you start
Equipment: Floor / mat; Wall; Floor or mat
Inspect supports and clear the floor. Chairs, steps and benches must not tip or slide. No improvised doorframe anchors, glass weights or unverified hanging supports.
Unloaded shoulder-control drills do not provide the same progressive pulling load as rows. Do not treat this as a complete pulling-strength programme.
Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.