A1Mat / floor![Side-lying open book exercise illustration]()
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.
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BODYWEIGHT45 MIN12 EXERCISESLEVEL 2HOME
Floor Strength + Core · Range
BW45-093 · BW45 Session 093
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
A2Floor / mat![Full push-up exercise illustration]()
Illustration coming soonFull push-up
Full 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![Reverse crunch exercise illustration]()
Illustration coming soonReverse crunch
Reverse crunch
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.
B2Chair![Seated W shoulder-blade control exercise illustration]()
Illustration coming soonSeated W shoulder-blade control
Seated W shoulder-blade control
3 × 6–10 controlled reps
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.
C1Floor or mat![Single-leg glute bridge exercise illustration]()
Illustration coming soonSingle-leg glute bridge
Single-leg glute bridge
3 × 3–5 reps / side
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
C2Floor or mat![Straight-leg side plank exercise illustration]()
Illustration coming soonStraight-leg side plank
Straight-leg side plank
3 × 12–15 s / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
D1Floor or mat![High plank exercise illustration]()
Illustration coming soonHigh plank
High 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.
D2Bodyweight![Standing hip hinge exercise illustration]()
Illustration coming soonStanding hip hinge
Standing hip hinge
3 × 6–10 controlled reps
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.
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.
E2Clear floor![Inchworm walkout exercise illustration]()
Illustration coming soonInchworm walkout
Inchworm walkout
3 × 6–10 controlled reps
Keep short, deliberate steps and stable hand support. Reduce the distance before the trunk or shoulder position is lost.
F1Stable chair![Seated calf raise exercise illustration]()
Illustration coming soonSeated calf raise
Seated 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![Cross-body shoulder stretch exercise illustration]()
Illustration coming soonCross-body shoulder stretch
Cross-body shoulder stretch
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.
Coaching & session plan
BW45-093 · Floor Strength + Core · Range01 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
Full 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
Reverse crunch · 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: Dead-bug heel tap
B2
Seated W shoulder-blade control · 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 glute bridge · 3–5 reps / side
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly. 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: Glute bridge
C2
Straight-leg side plank · 12–15 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
D1
High 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
D2
Standing hip hinge · 6–10 controlled reps
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall-target hip hinge
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
Inchworm walkout · 6–10 controlled reps
Keep short, deliberate steps and stable hand support. Reduce the distance before the trunk or shoulder position is lost. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Quadruped hip rock-back
F1
Seated 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
Cross-body shoulder stretch · 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.
Before you start
Equipment: Mat / floor; Floor / mat; Floor or mat; Chair; Clear floor; Stable 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.