1Bodyweight![Bodyweight squat exercise illustration]()
Illustration coming soonBodyweight squat
Bodyweight squat
2 × 5–8 controlled reps
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
TRAINERSEYEMove with precision · live with confidence
MoProMOVEMENT INTELLIGENCE
BODYWEIGHT12 MIN6 EXERCISESLEVEL 1HOME
Bridge and Trunk Link
BW12-095
Bridge marching links hip extension to trunk control; match each side inside the time cap.
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
2Fixed countertop![Fixed-countertop push-up exercise illustration]()
Illustration coming soonFixed-countertop push-up
Fixed-countertop push-up
2 × 5–8 controlled reps
Use only a fixed, load-bearing counter that cannot tip or slide. Lower the chest between the hands with the body moving as one unit.
3Floor / mat![Bridge march exercise illustration]()
Illustration coming soonBridge march
Bridge march
2 × 2–3 reps / side
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
4Mat / floor![Dead-bug heel tap exercise illustration]()
Illustration coming soonDead-bug heel tap
Dead-bug heel tap
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.
5Mat / floor![Bent-knee side plank exercise illustration]()
Illustration coming soonBent-knee side plank
Bent-knee side plank
2 × 8–10 s / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
6Bodyweight![Side step-touch exercise illustration]()
Illustration coming soonSide step-touch
Side step-touch
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
BW12-095 · Bridge and Trunk Link01 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
Bodyweight 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
2
Fixed-countertop push-up · 5–8 controlled reps
Use only a fixed, load-bearing counter that cannot tip or slide. Lower the chest between the hands with the body moving as one unit. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall push-up
3
Bridge march · 2–3 reps / side
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 and up to 5 s to change sides; the cap includes both sides.
Easier: Glute bridge
4
Dead-bug heel tap · 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: reduce range, resistance or work time.
5
Bent-knee side plank · 8–10 s / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. Match both sides; the displayed dose is per side. Do side 1, take up to 5 s to switch, then side 2. Rest for all unused time.
Easier: Dead-bug heel tap
6
Side step-touch · 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: Fixed countertop; Floor / mat; Mat / floor
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.