1Bodyweight![Alternating side toe taps exercise illustration]()
Illustration coming soonAlternating side toe taps
Alternating side toe taps
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.
TRAINERSEYEMove with precision · live with confidence
MoProMOVEMENT INTELLIGENCE
BODYWEIGHT12 MIN6 EXERCISESLEVEL 2OPEN AIR
Athletic Preparation
BW12-076 · OA36
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
2Chair![Chair-touch squat exercise illustration]()
Illustration coming soonChair-touch squat
Chair-touch squat
2 × 5–8 controlled reps
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
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.
4Stable support nearby![Supported standing hip abduction exercise illustration]()
Illustration coming soonSupported standing hip abduction
Supported standing hip abduction
2 × 5–8 controlled reps
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
5Floor or mat![Bear hover exercise illustration]()
Illustration coming soonBear hover
Bear hover
2 × 15–20 s hold
Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target.
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
BW12-076 · Athletic Preparation01 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
Alternating side toe taps · 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.
2
Chair-touch squat · 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 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
Supported standing hip abduction · 5–8 controlled reps
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Supported semi-tandem stance
5
Bear hover · 15–20 s hold
Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target. Breathe continuously and release before straining.
Easier: reduce range, resistance or work time.
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: Chair; Floor / mat; Stable support nearby; 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.
Unloaded shoulder-control drills do not provide the same progressive pulling load as rows. Do not treat this as a complete pulling-strength programme.
Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.