1Bodyweight![Standing shoulder circles exercise illustration]()
Illustration coming soonStanding shoulder circles
Standing shoulder circles
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 2OPEN AIRIMPACT
Athletic Landing & Elasticity
BW12-060 · OA20
Develop athletic landing & elasticity 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![Lateral step-up exercise illustration]()
Illustration coming soonLateral step-up
Lateral step-up
2 × 5–8 controlled reps
Stand beside a low, fixed step. Place the whole leading foot on it, rise without pushing excessively from the trailing leg, then lower.
3Floor / mat![Quadruped shoulder-blade push-up exercise illustration]()
Illustration coming soonQuadruped shoulder-blade push-up
Quadruped shoulder-blade push-up
2 × 5–8 controlled reps
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.
4Clear impact-tolerant surface![Squat jump with reset exercise illustration]()
Illustration coming soonSquat jump with reset
Squat jump with reset
2 × 3–5 contacts · reset each time
Use a few low-amplitude, well-rested contacts. Land quietly and reset; stop immediately when landing quality changes.
5Floor or mat![Bent-knee side-plank hip lift exercise illustration]()
Illustration coming soonBent-knee side-plank hip lift
Bent-knee side-plank hip 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.
6Stable stairs and handrail![Stair ascent exercise illustration]()
Illustration coming soonStair ascent
Stair ascent
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.
Coaching & session plan
BW12-060 · Athletic Landing & Elasticity01 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 shoulder circles · 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
Lateral step-up · 5–8 controlled reps
Stand beside a low, fixed step. Place the whole leading foot on it, rise without pushing excessively from the trailing leg, then lower. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair sit-to-stand
3
Quadruped shoulder-blade push-up · 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
4
Squat jump with reset · 3–5 contacts · reset each time
Use a few low-amplitude, well-rested contacts. Land quietly and reset; stop immediately when landing quality changes. Stop early and use the remaining time for recovery.
Easier: Side step-touch
5
Bent-knee side-plank hip 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. 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: Dead-bug heel tap
6
Stair ascent · 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.
Before you start
Equipment: Stable low step; Floor / mat; Clear impact-tolerant surface; Floor or mat; Stable stairs and handrail
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.
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.
Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.