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.
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down.
Use a short, flat, obstacle-free lane. Check the route first; take small steps with support or supervision where needed.
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
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. 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: Chair sit-to-stand
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
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 unless a slower tempo is written. Stop when the target is reached.
Easier: Dead-bug heel tap
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.
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.
Equipment: Clear run-out lane; Stable support nearby; Floor or mat; Flat obstacle-free short 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.
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.