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TRAINERSEYEBW45-099 · 45 MIN
TRAINERSEYEMove with precision · live with confidence
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BODYWEIGHT45 MIN12 EXERCISESLEVEL 2HOME

Floor Strength + Core · Precision

BW45-099 · BW45 Session 099

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

A1Floor or mat
Illustration coming soonReverse tabletop hold

Reverse tabletop hold

3 × 20–30 s hold

Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.

Posterior-chain 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 soonQuadruped leg slide

Quadruped leg slide

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
B2Bodyweight
Illustration coming soonStanding comfortable arm sweep

Standing comfortable arm sweep

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 soonBridge march

Bridge march

3 × 3–5 reps / side

Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.

Posterior-chain control
C2Floor or mat
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.

Trunk control
D1Mat / floor
Illustration coming soonForearm plank

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
D2Bodyweight
Illustration coming soonStaggered-stance hip hinge

Staggered-stance hip hinge

3 × 5–8 reps · 4 s / rep

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 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
E2Floor or mat
Illustration coming soonMountain climber

Mountain climber

3 × 5–8 reps · 4 s / rep

Keep short, deliberate steps and stable hand support. Reduce the distance before the trunk or shoulder position is lost.

Whole-body coordination
F1Stable chair
Illustration coming soonSeated calf raise

Seated 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
F2Floor / mat
Illustration coming soonGentle cat-camel

Gentle cat-camel

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

BW45-099 · Floor Strength + Core · Precision

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
Reverse tabletop hold · 20–30 s hold

Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly. Breathe continuously and release before straining.

Easier: Glute bridge

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
Quadruped leg slide · 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
Standing comfortable arm sweep · 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
Bridge march · 3–5 reps / side

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 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
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

D2
Staggered-stance hip hinge · 5–8 reps · 4 s / rep

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
Mountain climber · 5–8 reps · 4 s / rep

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 · 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: Chair-supported calf raise

F2
Gentle cat-camel · 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 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.