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TRAINERSEYEBW12-056 · 12 MIN
TRAINERSEYEMove with precision · live with confidence
MoPro
MoProMOVEMENT INTELLIGENCE
BODYWEIGHT12 MIN6 EXERCISESLEVEL 3OPEN AIRIMPACT

Athletic Preparation

BW12-056 · OA16

Develop athletic preparation 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

1Floor / mat
Illustration coming soonGentle cat-camel

Gentle cat-camel

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.

Mobility / preparation
2Chair
Illustration coming soonChair sit-to-stand

Chair sit-to-stand

2 × 5–8 controlled reps

Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.

Knee-dominant strength
3Floor or mat
Illustration coming soonPike push-up

Pike 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.

Pushing strength
4Chair / wall nearby
Illustration coming soonSupported tandem stance

Supported tandem stance

2 × 15–20 s hold

Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.

Balance / hip control
5Mat / floor
Illustration coming soonForearm plank

Forearm plank

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.

Trunk control
6Flat marked lane
Illustration coming soonShuttle run with controlled turn

Shuttle run with controlled turn

2 × 1 submaximal run · then walk

Experienced users only: use a clear marked lane. Decelerate before turning, use a submaximal pace and walk during the remaining station.

Locomotion / conditioning

Coaching & session plan

BW12-056 · Athletic Preparation

01 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
Gentle cat-camel · 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
Chair sit-to-stand · 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-supported mini squat

3
Pike 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
Supported tandem stance · 15–20 s hold

Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. Breathe continuously and release before straining.

Easier: Supported semi-tandem stance

5
Forearm plank · 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
Shuttle run with controlled turn · 1 submaximal run · then walk

Experienced users only: use a clear marked lane. Decelerate before turning, use a submaximal pace and walk during the remaining station. Stop early and use the remaining time for recovery.

Easier: Side step-touch

Before you start

Equipment: Floor / mat; Chair; Floor or mat; Chair / wall nearby; Mat / floor; Flat marked 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.

Impact / running: previous tolerance and a suitable surface or route are required. Do not perform these stations when fatigued.

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.

Later skill stations are not finishers: use a low-impact regression if earlier work has reduced landing or running quality.

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.