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TRAINERSEYEBW12-065 · 12 MIN
TRAINERSEYEMove with precision · live with confidence
MoPro
MoProMOVEMENT INTELLIGENCE
BODYWEIGHT12 MIN6 EXERCISESLEVEL 3OPEN AIRIMPACT

Posture + Locomotion

BW12-065 · OA25

Develop posture + locomotion 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

1Flat obstacle-free short lane
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.

Locomotion / conditioning
2Floor / mat
Illustration coming soonHeel-dig bridge

Heel-dig bridge

2 × 5–8 controlled reps

Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.

Posterior-chain control
3Bodyweight
Illustration coming soonGentle standing trunk turn

Gentle standing trunk turn

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
4Wall
Illustration coming soonWall push-up

Wall push-up

2 × 5–8 controlled reps

Place hands on a fixed wall and step back to a manageable angle. Keep the body organised while bending and straightening the elbows.

Pushing strength
5Floor or mat
Illustration coming soonHollow-body tuck hold

Hollow-body tuck hold

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
6Clear run-out lane
Illustration coming soonProgressive acceleration run

Progressive acceleration run

2 × 1 submaximal run · then walk

Experienced users only: use a clear run-out lane. Perform one controlled submaximal acceleration, not an all-out sprint; walk back to recover.

Locomotion / conditioning

Coaching & session plan

BW12-065 · Posture + Locomotion

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
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.

2
Heel-dig bridge · 5–8 controlled reps

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

3
Gentle standing trunk turn · 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.

4
Wall push-up · 5–8 controlled reps

Place hands on a fixed wall and step back to a manageable angle. Keep the body organised while bending and straightening the elbows. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Wall shoulder-blade push-up

5
Hollow-body tuck hold · 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
Progressive acceleration run · 1 submaximal run · then walk

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

Before you start

Equipment: Flat obstacle-free short lane; Floor / mat; Wall; Floor or mat; Clear run-out 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.