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TRAINERSEYEBW12-080 · 12 MIN
TRAINERSEYEMove with precision · live with confidence
MoPro
MoProMOVEMENT INTELLIGENCE
BODYWEIGHT12 MIN6 EXERCISESLEVEL 3OPEN AIRIMPACT

Athletic Landing & Elasticity

BW12-080 · OA40

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

1Floor / mat
Illustration coming soonQuadruped hip rock-back

Quadruped hip rock-back

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
2Chair
Illustration coming soonChair-supported mini squat

Chair-supported mini squat

2 × 5–8 controlled reps

Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.

Knee-dominant strength
3Floor or mat
Illustration coming soonHigh-plank scapular push-up

High-plank scapular push-up

2 × 15–20 s hold

Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.

Shoulder / scapular control
4Flat line on suitable surface
Illustration coming soonForward-back line hop

Forward-back line hop

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.

Landing / elastic skill
5Floor or mat
Illustration coming soonHollow-body extended hold

Hollow-body extended 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
6Flat 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

Coaching & session plan

BW12-080 · Athletic Landing & Elasticity

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
Quadruped hip rock-back · 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
Chair-supported mini 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
High-plank scapular push-up · 15–20 s hold

Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed. Unloaded drills train control, not a loaded row. Breathe continuously and release before straining.

Easier: Standing W shoulder-blade control

4
Forward-back line hop · 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
Hollow-body extended 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
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.

Before you start

Equipment: Floor / mat; Chair; Floor or mat; Flat line on suitable surface; 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.

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.