‹
TRAINERSEYEBW45-097 · 45 MIN
TRAINERSEYEMove with precision · live with confidence
MoPro
MoProMOVEMENT INTELLIGENCE
BODYWEIGHT45 MIN12 EXERCISESLEVEL 2HOME

Floor Strength + Core · Balance

BW45-097 · BW45 Session 097

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

A1Bodyweight
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.

Trunk control
A2Floor or mat
Illustration coming soonHigh-plank scapular push-up

High-plank scapular push-up

3 × 20–30 s hold

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

Shoulder / scapular control
B1Floor / mat
Illustration coming soonSupine single-knee lift

Supine single-knee lift

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.

Trunk control
B2Floor / mat
Illustration coming soonProne T arm lift

Prone T arm lift

3 × 6–10 controlled reps

Lie prone with the neck comfortable. Lift the arms a small amount in a T without shrugging or arching the back; this is scapular control.

Shoulder / scapular control
C1Floor / mat
Illustration coming soonQuadruped hip extension

Quadruped hip extension

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
C2Mat / floor
Illustration coming soonBent-knee side plank

Bent-knee 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.

Trunk control
D1Mat / floor
Illustration coming soonDead-bug heel tap

Dead-bug heel 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
D2Stable support nearby
Illustration coming soonSupported standing hip extension

Supported standing hip extension

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.

Balance / hip 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
E2Clear floor
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.

Whole-body coordination
F1Wall 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
F2Bodyweight
Illustration coming soonGentle standing trunk turn

Gentle standing trunk turn

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

Coaching & session plan

BW45-097 · Floor Strength + Core · Balance

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
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

A2
High-plank scapular push-up · 20–30 s hold

Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed. Unloaded drills train control, not a loaded row. Breathe continuously and release before straining.

Easier: Standing W shoulder-blade control

B1
Supine single-knee lift · 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
Prone T arm lift · 6–10 controlled reps

Lie prone with the neck comfortable. Lift the arms a small amount in a T without shrugging or arching the back; this is scapular control. 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
Quadruped hip extension · 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

C2
Bent-knee 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
Dead-bug heel 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: reduce range, resistance or work time.

D2
Supported standing hip extension · 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

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
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
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

F2
Gentle standing trunk turn · 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: Floor or mat; Floor / mat; Mat / floor; Stable support nearby; Clear floor; Wall for balance

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.