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TRAINERSEYEBW45-173 · 45 MIN
TRAINERSEYEMove with precision · live with confidence
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BODYWEIGHT45 MIN12 EXERCISESLEVEL 2HOMEIMPACT

Athletic Landing + Strength · Range

BW45-173 · BW45 Session 173

Develop athletic landing + strength 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

A1Clear impact-tolerant surface
Illustration coming soonJumping jack

Jumping jack

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.

Locomotion / conditioning
A2Stable low step
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.

Knee-dominant strength
B1Floor or mat
Illustration coming soonClose-grip floor push-up

Close-grip floor 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.

Pushing strength
B2Floor / 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
C1Clear flat route
Illustration coming soonSkipping for height

Skipping for height

3 × 3–5 contacts · reset each time

Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down.

Locomotion / conditioning
C2Floor / mat
Illustration coming soonKneeling forearm plank

Kneeling 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
D1Stable low step
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.

Knee-dominant strength
D2Floor or mat
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.

Trunk control
E1Clear impact-tolerant surface
Illustration coming soonPogo hop

Pogo hop

3 × 3–5 contacts · reset each time

Use a few low-amplitude, well-rested contacts. Land quietly and reset; stop immediately when landing quality changes.

Landing / elastic skill
E2Clear space near wall
Illustration coming soonSingle-leg stance with head turns

Single-leg stance with head turns

3 × 12–15 s / side

Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.

Balance / hip control
F1Wall for balance
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.

Ankle / calf capacity
F2Bodyweight
Illustration coming soonAlternating forward-and-back steps

Alternating forward-and-back steps

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.

Locomotion / conditioning

Coaching & session plan

BW45-173 · Athletic Landing + Strength · Range

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
Jumping jack · 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: Side step-touch

A2
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

B1
Close-grip floor 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

B2
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

C1
Skipping for height · 3–5 contacts · reset each time

Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down. Stop early and use the remaining time for recovery.

Easier: Side step-touch

C2
Kneeling 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

D1
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

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
Pogo hop · 3–5 contacts · reset each time

Use a few low-amplitude, well-rested contacts. Land quietly and reset; stop immediately when landing quality changes. Stop early and use the remaining time for recovery.

Easier: Side step-touch

E2
Single-leg stance with head turns · 12–15 s / side

Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. 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: 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
Alternating forward-and-back steps · 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 impact-tolerant surface; Stable low step; Floor or mat; Floor / mat; Clear flat route; Clear space near wall; 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.

Impact / running: previous tolerance and a suitable surface or route are required. Do not perform these stations when fatigued.

Unloaded shoulder-control drills do not provide the same progressive pulling load as rows. Do not treat this as a complete pulling-strength programme.

Later skill stations are not finishers: use a low-impact regression if earlier work has reduced landing or running quality.

Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.