1Bodyweight![Alternating side toe taps exercise illustration]()
Illustration coming soonAlternating side toe taps
Alternating side toe taps
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.
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BODYWEIGHT12 MIN6 EXERCISESLEVEL 3HOME
Lower-Body Strength & Control
BW12-022 · H22
Develop lower-body strength & 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
2Bodyweight![Bodyweight squat exercise illustration]()
Illustration coming soonBodyweight squat
Bodyweight squat
2 × 5–8 controlled reps
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
3Floor or mat![Hamstring walkout exercise illustration]()
Illustration coming soonHamstring walkout
Hamstring walkout
2 × 5–8 controlled reps
Start in a low bridge. Take small heel steps out and back without sagging; stop the walkout before hamstring cramping.
4Fixed support available![Standing hip airplane exercise illustration]()
Illustration coming soonStanding hip airplane
Standing hip airplane
2 × 2–3 reps / side
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
5Floor or mat![High-plank alternating leg lift exercise illustration]()
Illustration coming soonHigh-plank alternating leg lift
High-plank alternating leg lift
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![Standing calf raise exercise illustration]()
Illustration coming soonStanding calf raise
Standing calf raise
2 × 5–8 controlled reps
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.
Coaching & session plan
BW12-022 · Lower-Body Strength & 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 side toe taps · 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
Bodyweight squat · 5–8 controlled reps
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair sit-to-stand
3
Hamstring walkout · 5–8 controlled reps
Start in a low bridge. Take small heel steps out and back without sagging; stop the walkout before hamstring cramping. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Glute bridge
4
Standing hip airplane · 2–3 reps / side
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. 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: Supported semi-tandem stance
5
High-plank alternating leg lift · 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. 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
Standing calf raise · 5–8 controlled reps
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair-supported calf raise
Before you start
Equipment: Floor or mat; Fixed support available
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.