A1Stable low step![Step-up exercise illustration]()
Illustration coming soonStep-up
Step-up
3 × 6–10 controlled reps
Use a low, fixed, non-slip step. Place the entire foot on it, stand with control, then lower quietly; keep support within reach.
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BODYWEIGHT45 MIN12 EXERCISESLEVEL 2HOME
Foundation Strength · Balance
BW45-007 · BW45 Session 007
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
A2Wall![Narrow-hand wall push-up exercise illustration]()
Illustration coming soonNarrow-hand wall push-up
Narrow-hand wall 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.
B1Floor or mat![Hamstring walkout exercise illustration]()
Illustration coming soonHamstring walkout
Hamstring walkout
3 × 6–10 controlled reps
Start in a low bridge. Take small heel steps out and back without sagging; stop the walkout before hamstring cramping.
B2Bodyweight![Standing shoulder-blade reach exercise illustration]()
Illustration coming soonStanding shoulder-blade reach
Standing shoulder-blade reach
3 × 6–10 controlled reps
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.
C1Wall / chair nearby![Supported single-leg stance exercise illustration]()
Illustration coming soonSupported single-leg stance
Supported single-leg stance
3 × 12–15 s / side
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
C2Floor / mat![Supine comfortable arm arc exercise illustration]()
Illustration coming soonSupine comfortable arm arc
Supine comfortable arm arc
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.
D1Floor / mat![Small supine knee rolls exercise illustration]()
Illustration coming soonSmall supine knee rolls
Small supine knee rolls
3 × 6–10 controlled reps
Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target.
D2Bodyweight![Supine heel slide exercise illustration]()
Illustration coming soonSupine heel slide
Supine heel slide
3 × 6–10 controlled reps
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
E1Floor or mat![Bent-knee side-plank hip lift exercise illustration]()
Illustration coming soonBent-knee side-plank hip lift
Bent-knee side-plank hip lift
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.
E2Chair / counter![Supported controlled knee lift exercise illustration]()
Illustration coming soonSupported controlled knee lift
Supported controlled knee lift
3 × 6–10 controlled reps
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
F1Bodyweight![Standing calf raise exercise illustration]()
Illustration coming soonStanding calf raise
Standing calf raise
3 × 6–10 controlled reps
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.
F2Bodyweight![Alternating forward-and-back steps exercise illustration]()
Illustration coming soonAlternating forward-and-back steps
Alternating forward-and-back steps
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.
Coaching & session plan
BW45-007 · Foundation Strength · Balance01 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
Step-up · 6–10 controlled reps
Use a low, fixed, non-slip step. Place the entire foot on it, stand with control, then lower quietly; keep support within reach. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair sit-to-stand
A2
Narrow-hand wall 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
Hamstring walkout · 6–10 controlled reps
Start in a low bridge. Take small heel steps out and back without sagging; stop the walkout before hamstring cramping. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Glute bridge
B2
Standing shoulder-blade 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
Supported single-leg stance · 12–15 s / side
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. 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: Supported semi-tandem stance
C2
Supine comfortable arm arc · 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.
D1
Small supine knee rolls · 6–10 controlled reps
Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target. 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.
D2
Supine heel slide · 6–10 controlled reps
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: Wall forearm plank
E1
Bent-knee side-plank hip lift · 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. 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: Dead-bug heel tap
E2
Supported controlled knee lift · 6–10 controlled reps
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
F1
Standing calf raise · 6–10 controlled reps
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: Chair-supported calf raise
F2
Alternating forward-and-back steps · 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; Wall; Floor or mat; Wall / chair nearby; Floor / mat; Chair / counter
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.