A1Stable low step![Lateral step-up exercise illustration]()
Illustration coming soonLateral step-up
Lateral step-up
3 × 6–10 controlled reps
Stand beside a low, fixed step. Place the whole leading foot on it, rise without pushing excessively from the trailing leg, then lower.
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MoProMOVEMENT INTELLIGENCE
BODYWEIGHT45 MIN12 EXERCISESLEVEL 2HOME
Tempo Control · Range
BW45-153 · BW45 Session 153
Develop tempo control 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
A2Floor or mat![Staggered-hand push-up exercise illustration]()
Illustration coming soonStaggered-hand push-up
Staggered-hand 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.
B1Floor or mat![Reverse plank exercise illustration]()
Illustration coming soonReverse plank
Reverse plank
3 × 20–30 s hold
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
B2Bodyweight![Standing W shoulder-blade control exercise illustration]()
Illustration coming soonStanding W shoulder-blade control
Standing W shoulder-blade control
3 × 6–10 controlled reps
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.
C1Stable low step![Forward step-down exercise illustration]()
Illustration coming soonForward step-down
Forward step-down
3 × 6–10 controlled reps
Stand on a low, fixed step and lower the free heel toward the floor. Keep the stance foot supported; choose a height you can control.
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.
D1Floor / mat![Small supine knee rolls exercise illustration]()
Illustration coming soonSmall supine knee rolls
Small supine knee rolls
3 × 6–10 controlled reps
Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target.
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.
E1Stable support nearby![Supported standing hip abduction exercise illustration]()
Illustration coming soonSupported standing hip abduction
Supported standing hip abduction
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.
E2Floor 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.
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.
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
BW45-153 · Tempo Control · 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
Lateral step-up · 6–10 controlled reps
Stand beside a low, fixed step. Place the whole leading foot on it, rise without pushing excessively from the trailing leg, then lower. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair sit-to-stand
A2
Staggered-hand 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
B1
Reverse plank · 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
B2
Standing W shoulder-blade control · 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: reduce range, resistance or work time.
C1
Forward step-down · 6–10 controlled reps
Stand on a low, fixed step and lower the free heel toward the floor. Keep the stance foot supported; choose a height you can control. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair sit-to-stand
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
Small supine knee rolls · 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.
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
Supported standing hip abduction · 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
E2
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
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
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: Stable low step; Floor or mat; Sliders or smooth suitable floor; Floor / mat; Stable support nearby; 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.