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TRAINERSEYEBW45-002 · 45 MIN
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BODYWEIGHT45 MIN12 EXERCISESLEVEL 1HOME

Foundation Strength · Control

BW45-002 · BW45 Session 002

Practice the main lower-body, pushing, posterior-chain and trunk patterns without taking sets to failure.

1Prepare5 min
→
26 pairs × 6 min3 rounds
→
3Recover4 min
45:00
total remaining · pauses excluded
Ready · preparation first
Work targets are caps, not a requirement to keep moving.

Your exercises

Alternate each pair (A1/A2 … F1/F2) for 3 rounds · one exercise starts every minute · up to 40 s work, rest for the unused time

A1Chair
Illustration coming soonChair-touch squat

Chair-touch squat

3 × 6–10 controlled reps

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

Knee-dominant strength
A2Mat / floor
Illustration coming soonKneeling push-up

Kneeling push-up

3 × 6–10 controlled reps

Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.

Pushing strength
B1Floor / mat
Illustration coming soonGlute bridge hold

Glute bridge hold

3 × 20–30 s hold

Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.

Posterior-chain control
B2Floor / mat
Illustration coming soonQuadruped arm reach

Quadruped arm reach

3 × 6–10 controlled reps

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

Shoulder / scapular control
C1Wall for balance
Illustration coming soonSingle-leg bent-knee calf raise

Single-leg bent-knee calf raise

3 × 3–5 reps / side

Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.

Ankle / calf capacity
C2Floor / mat
Illustration coming soonKneeling forearm plank

Kneeling forearm plank

3 × 20–30 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
D1Floor / mat
Illustration coming soonHeel-dig bridge

Heel-dig bridge

3 × 6–10 controlled reps

Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.

Posterior-chain control
D2Floor / mat
Illustration coming soonQuadruped leg slide

Quadruped leg slide

3 × 6–10 controlled reps

Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.

Posterior-chain control
E1Floor / mat
Illustration coming soonSide-lying lower-leg lift

Side-lying lower-leg lift

3 × 3–5 reps / side

Keep the pelvis steady rather than rolling to gain height. Use a small controlled range and equal exposure on both sides.

Hip control
E2Bodyweight
Illustration coming soonSide step and settle

Side step and settle

3 × 20–30 s hold

Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.

Balance / hip control
F1Chair / wall
Illustration coming soonSupported single-leg calf raise

Supported single-leg calf raise

3 × 3–5 reps / side

Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.

Ankle / calf capacity
F2Bodyweight
Illustration coming soonSide step-touch

Side step-touch

3 × 20–30 s comfortable rhythm

Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down.

Locomotion / conditioning

Coaching & session plan

BW45-002 · Foundation Strength · Control

01 Prepare · 00:00–05:00

  • Easy march / walk · 60 sBegin slowly; check the route and breathing.
  • Comfortable shoulder circles · 60 sUse small, unforced arm movements.
  • Unloaded hinge rehearsal · 60 sMove the hips back with soft knees.
  • Supported squat / step rehearsal · 60 sUse a comfortable depth or low step.
  • First-pair rehearsal · 60 sRehearse easier versions of the first two stations; no loaded or maximal efforts.

Readiness comes before the clock. Take extra preparation or pause whenever needed.

02 Main work · 05:00–41:00

Six consecutive pairs, A1/A2 through F1/F2. Repeat each pair three times. Each minute holds up to 40 s work and at least 20 s recovery or transition.

Effort: 5–7/10; finish with 2–4 good repetitions in reserve. These are 36 station exposures, not 36 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 · 41:00–45:00

  • Ease the pace · 60 sEasy walk or march.
  • Comfortable upper-body movement · 60 sRelax the shoulders and arms.
  • Comfortable lower-body movement · 60 sChoose gentle ankle or hip movement, without forcing range.
  • Settle and record · 60 sLet breathing settle; note how the session felt.

Exercise cues, sides & easier options

A1
Chair-touch squat · 6–10 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

A2
Kneeling push-up · 6–10 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

B1
Glute bridge hold · 20–30 s hold

Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly. Breathe continuously and release before straining.

Easier: Glute bridge

B2
Quadruped arm reach · 6–10 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

C1
Single-leg bent-knee calf raise · 3–5 reps / side

Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed. 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-supported calf raise

C2
Kneeling forearm plank · 20–30 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

D1
Heel-dig bridge · 6–10 controlled reps

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 unless a slower tempo is written. Stop when the target is reached.

Easier: Glute bridge

D2
Quadruped leg slide · 6–10 controlled reps

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 unless a slower tempo is written. Stop when the target is reached.

Easier: Glute bridge

E1
Side-lying lower-leg lift · 3–5 reps / side

Keep the pelvis steady rather than rolling to gain height. Use a small controlled range and equal exposure on both sides. 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: reduce range, resistance or work time.

E2
Side step and settle · 20–30 s hold

Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. Breathe continuously and release before straining.

Easier: Supported semi-tandem stance

F1
Supported single-leg calf raise · 3–5 reps / side

Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed. 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-supported calf raise

F2
Side step-touch · 20–30 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; Mat / floor; Floor / mat; Wall for balance; Chair / wall

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.