Develop agility & control with controlled efforts and deliberate recovery rather than rushing between exercises.
Work 1 → 6 in order, twice · each 45 s station = up to 30 s work + at least 15 s transition
Experienced users only: use a clear run-out lane. Perform one controlled submaximal acceleration, not an all-out sprint; walk back to recover.
Advanced: use a verified fixed rail, not a doorframe. Assist the descent and ascent, and keep the depth within a controllable range.
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
Keep short, deliberate steps and stable hand support. Reduce the distance before the trunk or shoulder position is lost.
Experienced users only: use a clear marked lane. Decelerate before turning, use a submaximal pace and walk during the remaining station.
Readiness comes before the clock. Take extra preparation or pause whenever needed.
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.
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.
Experienced users only: use a clear run-out lane. Perform one controlled submaximal acceleration, not an all-out sprint; walk back to recover. Stop early and use the remaining time for recovery.
Easier: Side step-touch
Advanced: use a verified fixed rail, not a doorframe. Assist the descent and ascent, and keep the depth within a controllable range. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair sit-to-stand
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
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
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
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
Equipment: Clear run-out lane; Fixed rail; Stable support nearby; Floor or mat; Clear 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.