1Bodyweight![Standing comfortable arm sweep exercise illustration]()
Illustration coming soonStanding comfortable arm sweep
Standing comfortable arm sweep
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 3HOME
Core Integration
BW12-016 · H16
Develop core integration 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
2Stable low step![Forward step-down exercise illustration]()
Illustration coming soonForward step-down
Forward step-down
2 × 5–8 controlled reps
Stand on a low, fixed step and lower the free heel toward the floor. Keep the stance foot supported; choose a height you can control.
3Floor / mat![Full push-up exercise illustration]()
Illustration coming soonFull push-up
Full push-up
2 × 5–8 controlled reps
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
4Floor / mat![Quadruped leg slide exercise illustration]()
Illustration coming soonQuadruped leg slide
Quadruped leg slide
2 × 5–8 controlled reps
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
5Floor or mat![Side plank with top-leg abduction exercise illustration]()
Illustration coming soonSide plank with top-leg abduction
Side plank with top-leg abduction
2 × 8–10 s / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
6Floor or mat![Mountain climber exercise illustration]()
Illustration coming soonMountain climber
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
BW12-016 · Core Integration01 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
Standing comfortable arm sweep · 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
Forward step-down · 5–8 controlled reps
Stand on a low, fixed step and lower the free heel toward the floor. Keep the stance foot supported; choose a height you can control. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair sit-to-stand
3
Full push-up · 5–8 controlled reps
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall push-up
4
Quadruped leg slide · 5–8 controlled reps
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Glute bridge
5
Side plank with top-leg abduction · 8–10 s / 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. Do side 1, take up to 5 s to switch, then side 2. Rest for all unused time.
Easier: Dead-bug heel tap
6
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: Stable low step; Floor / mat; 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.
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.