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TRAINERSEYEBW45-004 · 45 MIN
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BODYWEIGHT45 MIN12 EXERCISESLEVEL 2HOME

Foundation Strength · Tempo

BW45-004 · BW45 Session 004

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

A1Stable low step
Illustration coming soonForward step-down

Forward step-down

3 × 5–8 reps · 4 s / rep

Stand on a low, fixed step and lower the free heel toward the floor. Keep the stance foot supported; choose a height you can control.

Knee-dominant strength
A2Floor or mat
Illustration coming soonClose-grip floor push-up

Close-grip floor push-up

3 × 5–8 reps · 4 s / rep

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 soonQuadruped hip extension

Quadruped hip extension

3 × 5–8 reps · 4 s / rep

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 shoulder-blade push-up

Quadruped shoulder-blade push-up

3 × 5–8 reps · 4 s / rep

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

Shoulder / scapular control
C1Bodyweight
Illustration coming soonForward lunge

Forward lunge

3 × 3–5 reps / side

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

Knee-dominant strength
C2Floor or mat
Illustration coming soonReverse crunch

Reverse crunch

3 × 5–8 reps · 4 s / rep

Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.

Trunk control
D1Mat / floor
Illustration coming soonSide-lying open book

Side-lying open book

3 × 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
D2Floor or mat
Illustration coming soonFloor plank shoulder tap

Floor plank shoulder tap

3 × 3–5 reps / side

Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.

Trunk control
E1Floor / mat
Illustration coming soonSide-lying clam

Side-lying clam

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 soonStanding pelvic control

Standing pelvic control

3 × 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
F1Chair
Illustration coming soonChair-supported calf raise

Chair-supported calf raise

3 × 5–8 reps · 4 s / rep

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 with forward reach

Side step with forward reach

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

BW45-004 · Foundation Strength · Tempo

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
Forward step-down · 5–8 reps · 4 s / rep

Stand on a low, fixed step and lower the free heel toward the floor. Keep the stance foot supported; choose a height you can control. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Chair sit-to-stand

A2
Close-grip floor push-up · 5–8 reps · 4 s / rep

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
Quadruped hip extension · 5–8 reps · 4 s / rep

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

B2
Quadruped shoulder-blade push-up · 5–8 reps · 4 s / rep

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
Forward lunge · 3–5 reps / side

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

C2
Reverse crunch · 5–8 reps · 4 s / rep

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

D1
Side-lying open book · 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.

D2
Floor plank shoulder tap · 3–5 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: Dead-bug heel tap

E1
Side-lying clam · 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
Standing pelvic control · 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.

F1
Chair-supported calf raise · 5–8 reps · 4 s / rep

Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: reduce range, resistance or work time.

F2
Side step with forward reach · 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: Stable low step; Floor or mat; Floor / mat; Mat / floor; Chair

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.

Source family name is not a beginner clearance. Selection level is based on the most demanding included exercise.

Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.