A1Chair![Chair sit-to-stand exercise illustration]()
Illustration coming soonChair sit-to-stand
Chair sit-to-stand
3 × 5–8 reps · 4 s / rep
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
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MoProMOVEMENT INTELLIGENCE
BODYWEIGHT45 MIN12 EXERCISESLEVEL 2HOME
Leg Strength Endurance · Precision
BW45-129 · BW45 Session 129
Develop leg strength endurance 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
A2Stable chair![Seated alternating heel dig exercise illustration]()
Illustration coming soonSeated alternating heel dig
Seated alternating heel dig
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.
B1Sliders or towels on suitable floor![Sliding hamstring curl exercise illustration]()
Illustration coming soonSliding hamstring curl
Sliding hamstring curl
3 × 5–8 reps · 4 s / rep
Use a clear, compatible sliding surface. Keep the hips controlled as the heels move; shorten the slide before the pelvis drops.
B2Floor or mat![Hand-release push-up exercise illustration]()
Illustration coming soonHand-release push-up
Hand-release push-up
3 × 5–8 reps · 4 s / rep
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
C1Chair![Chair-touch squat exercise illustration]()
Illustration coming soonChair-touch squat
Chair-touch squat
3 × 5–8 reps · 4 s / rep
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
C2Stable chair![Seated opposite arm-and-leg march exercise illustration]()
Illustration coming soonSeated opposite arm-and-leg march
Seated opposite arm-and-leg 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.
D1Fixed 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.
D2Floor or mat![Quadruped bent-knee hip abduction exercise illustration]()
Illustration coming soonQuadruped bent-knee hip abduction
Quadruped bent-knee hip abduction
3 × 5–8 reps · 4 s / rep
Keep the pelvis steady rather than rolling to gain height. Use a small controlled range and equal exposure on both sides.
E1Bodyweight![Shallow hinge and forward reach exercise illustration]()
Illustration coming soonShallow hinge and forward reach
Shallow hinge and forward reach
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.
E2Chair / counter![Supported controlled knee lift exercise illustration]()
Illustration coming soonSupported controlled knee lift
Supported controlled knee lift
3 × 5–8 reps · 4 s / rep
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
F1Wall for balance![Single-leg bent-knee calf raise exercise illustration]()
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.
F2Clear floor![Step-back burpee without jump exercise illustration]()
Illustration coming soonStep-back burpee without jump
Step-back burpee without jump
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.
Coaching & session plan
BW45-129 · Leg Strength Endurance · Precision01 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
Chair sit-to-stand · 5–8 reps · 4 s / rep
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair-supported mini squat
A2
Seated alternating heel dig · 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.
B1
Sliding hamstring curl · 5–8 reps · 4 s / rep
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
B2
Hand-release push-up · 5–8 reps · 4 s / rep
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
Chair-touch squat · 5–8 reps · 4 s / rep
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair sit-to-stand
C2
Seated opposite arm-and-leg 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.
D1
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
D2
Quadruped bent-knee hip abduction · 5–8 reps · 4 s / rep
Keep the pelvis steady rather than rolling to gain height. Use a small controlled range and equal exposure on both sides. 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.
E1
Shallow hinge and forward reach · 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
E2
Supported controlled knee lift · 5–8 reps · 4 s / rep
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
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
Step-back burpee without jump · 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
Before you start
Equipment: Chair; Stable chair; Sliders or towels on suitable floor; Floor or mat; Fixed low bench; Chair / counter; Wall for balance; Clear floor
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.