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MoProMOVEMENT INTELLIGENCE

BODYWEIGHT12 MIN6 EXERCISESLEVEL 3OPEN AIRIMPACT

Open-Air Foundation

BW12-071 · OA31

Develop open-air foundation with controlled efforts and deliberate recovery rather than rushing between exercises.

PREPARED FORCOACHDATESESSIONS / WEEK

1Prepare2 min

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26 stations × 45 s2 rounds

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3Recover1 min

12:00

total remaining · pauses excluded

Ready · preparation first

Work targets are caps, not a requirement to keep moving.

Sound

Your exercises

Work 1 → 6 in order, twice · each 45 s station = up to 30 s work + at least 15 s transition

1Clear flat lane

Illustration coming soonButt-kick jog

Butt-kick jog

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.

2Stable low step

Illustration coming soonStep-up

Step-up

2 × 5–8 controlled reps

Use a low, fixed, non-slip step. Place the entire foot on it, stand with control, then lower quietly; keep support within reach.

3Floor / mat

Illustration coming soonFull push-up

Full 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.

4Wall

Illustration coming soonWall-target hip hinge

Wall-target hip hinge

2 × 5–8 controlled reps

Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.

5Floor or mat

Illustration coming soonHigh-plank alternating leg lift

High-plank alternating leg 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.

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.

Coaching & session plan

BW12-071 · Open-Air Foundation

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

Butt-kick jog · 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: Side step-touch

Step-up · 5–8 controlled reps

Use a low, fixed, non-slip step. Place the entire foot on it, stand with control, then lower quietly; keep support within reach. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Chair sit-to-stand

Full 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

Wall-target hip hinge · 5–8 controlled reps

Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Seated hip hinge

High-plank alternating leg 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. Use about 3 s per repetition and up to 5 s to change sides; the cap includes both sides.

Easier: Dead-bug heel tap

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: Clear flat lane; Stable low step; 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.

Source family name is not a beginner clearance. Selection level is based on the most demanding included exercise.

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.

Session notes · stored only on this device