1Moderate clear slope![Uphill walking exercise illustration]()
Illustration coming soonUphill walking
Uphill walking
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 2OPEN AIR
Lateral Control
BW12-044 · OA04
Develop lateral 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![Alternating reverse lunge exercise illustration]()
Illustration coming soonAlternating reverse lunge
Alternating reverse lunge
2 × 2–3 reps / side
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
3Stable support nearby![Supported small hip circle exercise illustration]()
Illustration coming soonSupported small hip circle
Supported small hip circle
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.
4Floor or mat![Staggered-hand push-up exercise illustration]()
Illustration coming soonStaggered-hand push-up
Staggered-hand 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.
5Floor / mat![Quadruped arm reach exercise illustration]()
Illustration coming soonQuadruped arm reach
Quadruped arm reach
2 × 5–8 controlled reps
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.
6Flat obstacle-free short lane![Backward walking exercise illustration]()
Illustration coming soonBackward walking
Backward walking
2 × 15–25 s comfortable rhythm
Use a short, flat, obstacle-free lane. Check the route first; take small steps with support or supervision where needed.
Coaching & session plan
BW12-044 · Lateral 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
Uphill walking · 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
Alternating reverse lunge · 2–3 reps / side
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. 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
Supported small hip circle · 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
4
Staggered-hand 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
5
Quadruped arm reach · 5–8 controlled reps
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed. Unloaded drills train control, not a loaded row. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Standing W shoulder-blade control
6
Backward walking · 15–25 s comfortable rhythm
Use a short, flat, obstacle-free lane. Check the route first; take small steps with support or supervision where needed. Not a speed test. Recover for the remainder of the station.
Easier: reduce range, resistance or work time.
Before you start
Equipment: Moderate clear slope; Stable support nearby; Floor or mat; Floor / mat; Flat obstacle-free short lane
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.