1Bodyweight![Alternating forward-and-back steps exercise illustration]()
Illustration coming soonAlternating forward-and-back steps
Alternating forward-and-back steps
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.
TRAINERSEYEMove with precision · live with confidence
MoProMOVEMENT INTELLIGENCE
BODYWEIGHT12 MIN6 EXERCISESLEVEL 3HOME
Unilateral Control
BW12-015 · H15
Develop unilateral control 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
2Fixed low bench![Rear-foot-elevated split squat exercise illustration]()
Illustration coming soonRear-foot-elevated split squat
Rear-foot-elevated split squat
2 × 2–3 reps / side
Use a low, fixed support for the rear foot. Load the front foot steadily and lower only as far as balance and knee/hip control allow.
3Floor or mat![Single-leg glute bridge exercise illustration]()
Illustration coming soonSingle-leg glute bridge
Single-leg glute bridge
2 × 2–3 reps / side
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
4Stable support nearby![Supported standing hip abduction exercise illustration]()
Illustration coming soonSupported standing hip abduction
Supported standing hip abduction
2 × 5–8 controlled reps
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
5Floor or mat![Hollow-body extended hold exercise illustration]()
Illustration coming soonHollow-body extended hold
Hollow-body extended hold
2 × 15–20 s hold
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
6Floor or mat![Cross-body mountain climber exercise illustration]()
Illustration coming soonCross-body mountain climber
Cross-body mountain climber
2 × 5–8 controlled reps
Keep short, deliberate steps and stable hand support. Reduce the distance before the trunk or shoulder position is lost.
Coaching & session plan
BW12-015 · Unilateral Control01 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
Alternating forward-and-back steps · 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.
2
Rear-foot-elevated split squat · 2–3 reps / side
Use a low, fixed support for the rear foot. Load the front foot steadily and lower only as far as balance and knee/hip control allow. 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: Chair sit-to-stand
3
Single-leg glute bridge · 2–3 reps / side
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly. 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: Glute bridge
4
Supported standing hip abduction · 5–8 controlled reps
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Supported semi-tandem stance
5
Hollow-body extended hold · 15–20 s hold
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. Breathe continuously and release before straining.
Easier: Dead-bug heel tap
6
Cross-body mountain climber · 5–8 controlled reps
Keep short, deliberate steps and stable hand support. Reduce the distance before the trunk or shoulder position is lost. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Quadruped hip rock-back
Before you start
Equipment: Fixed low bench; Floor or mat; Stable support nearby
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.
Advanced exercise present: use only after the component movement has been demonstrated with control.
Unloaded shoulder-control drills do not provide the same progressive pulling load as rows. Do not treat this as a complete pulling-strength programme.
Advanced session: confirm the component skills before starting.
Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.