A1Clear floor![Backward bear crawl exercise illustration]()
Illustration coming soonBackward bear crawl
Backward 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 · Range
BW45-103 · BW45 Session 103
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
A2Fixed low bench![Rear-foot-elevated split squat exercise illustration]()
Illustration coming soonRear-foot-elevated split squat
Rear-foot-elevated split squat
3 × 3–5 reps / side
Use a low, fixed support for the rear foot. Load the front foot steadily and lower only as far as balance and knee/hip control allow.
B1Bodyweight![Standing alternating elbow drive exercise illustration]()
Illustration coming soonStanding alternating elbow drive
Standing alternating elbow drive
3 × 20–30 s comfortable rhythm
Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down.
B2Fixed low step![Decline push-up exercise illustration]()
Illustration coming soonDecline push-up
Decline 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.
C2Sliders or smooth suitable floor![Forearm plank body saw exercise illustration]()
Illustration coming soonForearm plank body saw
Forearm plank body saw
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.
D1Sliders or towels on suitable floor![Sliding hamstring curl exercise illustration]()
Illustration coming soonSliding hamstring curl
Sliding hamstring curl
3 × 6–10 controlled reps
Use a clear, compatible sliding surface. Keep the hips controlled as the heels move; shorten the slide before the pelvis drops.
D2Floor or mat![Straight-leg side-plank hip lift exercise illustration]()
Illustration coming soonStraight-leg side-plank hip lift
Straight-leg 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.
E1Clear 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.
E2Bodyweight![Split-stance weight shift exercise illustration]()
Illustration coming soonSplit-stance weight shift
Split-stance weight shift
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.
F1Stable chair![Seated toe raise exercise illustration]()
Illustration coming soonSeated toe raise
Seated toe raise
3 × 6–10 controlled reps
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.
F2Bodyweight![Alternating heel-raise march exercise illustration]()
Illustration coming soonAlternating heel-raise march
Alternating heel-raise march
3 × 20–30 s comfortable rhythm
Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down.
Coaching & session plan
BW45-103 · Quadruped + Crawl · 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
Backward 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
Rear-foot-elevated split squat · 3–5 reps / side
Use a low, fixed support for the rear foot. Load the front foot steadily and lower only as far as balance and knee/hip control allow. 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 sit-to-stand
B1
Standing alternating elbow drive · 20–30 s comfortable rhythm
Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down. Not a speed test. Recover for the remainder of the station.
Easier: reduce range, resistance or work time.
B2
Decline 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
Forearm plank body saw · 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
D1
Sliding hamstring curl · 6–10 controlled reps
Use a clear, compatible sliding surface. Keep the hips controlled as the heels move; shorten the slide before the pelvis drops. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Glute bridge
D2
Straight-leg 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
E1
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
E2
Split-stance weight shift · 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
Seated toe 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
Alternating heel-raise march · 20–30 s comfortable rhythm
Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down. Not a speed test. Recover for the remainder of the station.
Easier: reduce range, resistance or work time.
Before you start
Equipment: Clear floor; Fixed low bench; Fixed low step; Sliders or smooth suitable floor; Sliders or towels on suitable floor; Floor or mat; 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.