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TRAINERSEYEBW45-092 · 45 MIN
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BODYWEIGHT45 MIN12 EXERCISESLEVEL 2HOME

Floor Strength + Core · Control

BW45-092 · BW45 Session 092

Develop floor strength + core with controlled efforts and deliberate recovery rather than rushing between exercises.

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

A1Mat / 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
A2Floor or mat
Illustration coming soonHand-release push-up

Hand-release 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 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
B2Wall
Illustration coming soonWall-supported overhead reach

Wall-supported overhead reach

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
C1Floor / mat
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.

Controlled accessory
C2Floor or mat
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.

Trunk control
D1Floor / 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
D2Floor / mat
Illustration coming soonUnsupported single-leg hip hinge

Unsupported single-leg hip hinge

3 × 3–5 reps / side

Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.

Hip-hinge strength
E1Floor or mat
Illustration coming soonQuadruped bent-knee hip abduction

Quadruped bent-knee hip abduction

3 × 6–10 controlled reps

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

Hip control
E2Floor or mat
Illustration coming soonBear hover

Bear hover

3 × 20–30 s hold

Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target.

Controlled accessory
F1Chair
Illustration coming soonChair-supported calf raise

Chair-supported calf raise

3 × 6–10 controlled reps

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

Ankle / calf capacity
F2Mat / floor
Illustration coming soonHalf-kneeling hip-flexor stretch

Half-kneeling hip-flexor stretch

3 × 3–5 reps / side

Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target.

Controlled accessory

Coaching & session plan

BW45-092 · Floor Strength + Core · 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
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.

A2
Hand-release 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
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

B2
Wall-supported overhead reach · 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.

C1
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.

C2
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

D1
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

D2
Unsupported single-leg hip hinge · 3–5 reps / side

Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control. 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: Wall-target hip hinge

E1
Quadruped bent-knee hip abduction · 6–10 controlled reps

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

E2
Bear hover · 20–30 s hold

Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target. Breathe continuously and release before straining.

Easier: reduce range, resistance or work time.

F1
Chair-supported 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: reduce range, resistance or work time.

F2
Half-kneeling hip-flexor stretch · 3–5 reps / side

Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target. 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.

Before you start

Equipment: Mat / floor; Floor or mat; Floor / mat; Wall; 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.

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