A1Clear floor![Lateral bear crawl exercise illustration]()
Illustration coming soonLateral bear crawl
Lateral bear crawl
3 × 6–10 controlled reps
Keep short, deliberate steps and stable hand support. Reduce the distance before the trunk or shoulder position is lost.
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BODYWEIGHT45 MIN12 EXERCISESLEVEL 2HOME
Quadruped + Crawl · Control
BW45-102 · BW45 Session 102
Develop quadruped + crawl 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
A2Wall![Wall sit exercise illustration]()
Illustration coming soonWall sit
Wall sit
3 × 20–30 s hold
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
B1Bodyweight![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.
B2Floor or mat![Pike push-up exercise illustration]()
Illustration coming soonPike push-up
Pike 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.
C1Clear floor![Crab walk exercise illustration]()
Illustration coming soonCrab walk
Crab walk
3 × 6–10 controlled reps
Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target.
C2Floor or mat![High-plank alternating leg lift exercise illustration]()
Illustration coming soonHigh-plank alternating leg lift
High-plank alternating leg 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.
D1Fixed low step![Feet-elevated glute bridge exercise illustration]()
Illustration coming soonFeet-elevated glute bridge
Feet-elevated glute bridge
3 × 6–10 controlled reps
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
D2Floor or mat![Side-plank reach-through exercise illustration]()
Illustration coming soonSide-plank reach-through
Side-plank reach-through
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.
E1Clear floor![Forward bear crawl exercise illustration]()
Illustration coming soonForward bear crawl
Forward bear crawl
3 × 6–10 controlled reps
Keep short, deliberate steps and stable hand support. Reduce the distance before the trunk or shoulder position is lost.
E2Bodyweight![Slow heel-to-toe walking pattern exercise illustration]()
Illustration coming soonSlow heel-to-toe walking pattern
Slow heel-to-toe walking pattern
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.
F1Chair / wall![Supported single-leg calf raise exercise illustration]()
Illustration coming soonSupported single-leg calf raise
Supported single-leg calf raise
3 × 3–5 reps / side
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.
F2Mat and support if needed![Floor-to-stand through half-kneeling exercise illustration]()
Illustration coming soonFloor-to-stand through half-kneeling
Floor-to-stand through half-kneeling
3 × 3–5 reps / side
Keep short, deliberate steps and stable hand support. Reduce the distance before the trunk or shoulder position is lost.
Coaching & session plan
BW45-102 · Quadruped + Crawl · Control01 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
Lateral bear crawl · 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
A2
Wall sit · 20–30 s hold
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. Breathe continuously and release before straining.
Easier: Chair sit-to-stand
B1
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
B2
Pike 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
C1
Crab walk · 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
High-plank alternating leg 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. 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
Feet-elevated glute bridge · 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
Side-plank reach-through · 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
E1
Forward bear crawl · 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
E2
Slow heel-to-toe walking pattern · 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
Supported single-leg 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
Floor-to-stand through half-kneeling · 3–5 reps / side
Keep short, deliberate steps and stable hand support. Reduce the distance before the trunk or shoulder position is lost. 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: Quadruped hip rock-back
Before you start
Equipment: Clear floor; Wall; Floor or mat; Fixed low step; Chair / wall; Mat and support if needed
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.