A1Clear flat route![Skipping for height exercise illustration]()
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.
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MoProMOVEMENT INTELLIGENCE
BODYWEIGHT45 MIN12 EXERCISESLEVEL 3HOMEIMPACT
Athletic Landing + Strength · Stability
BW45-175 · BW45 Session 175
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
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.
B1Floor 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.
B2Floor 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.
C1Flat line on suitable surface![Side-to-side line hop exercise illustration]()
Illustration coming soonSide-to-side line hop
Side-to-side line 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.
C2Mat / floor![Bird dog exercise illustration]()
Illustration coming soonBird dog
Bird dog
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.
D1Stable chair against wall![Single-leg sit-to-stand exercise illustration]()
Illustration coming soonSingle-leg sit-to-stand
Single-leg sit-to-stand
3 × 3–5 reps / side
Advanced: use a firm chair secured against a wall. Stand with one leg only if a controlled lowering is already possible; do not drop onto the seat.
D2Floor or mat![Quadruped bent-knee hip abduction exercise illustration]()
Illustration coming soonQuadruped bent-knee hip abduction
Quadruped bent-knee hip abduction
3 × 6–10 controlled reps
Keep the pelvis steady rather than rolling to gain height. Use a small controlled range and equal exposure on both sides.
E1Clear impact-tolerant surface![Jumping jack exercise illustration]()
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.
E2Bodyweight![Side step and settle exercise illustration]()
Illustration coming soonSide step and settle
Side step and settle
3 × 20–30 s hold
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.
F2Bodyweight![Alternating back-step tap exercise illustration]()
Illustration coming soonAlternating back-step tap
Alternating back-step tap
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
BW45-175 · Athletic Landing + Strength · Stability01 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
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
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
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
B2
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
C1
Side-to-side line 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
C2
Bird dog · 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
Single-leg sit-to-stand · 3–5 reps / side
Advanced: use a firm chair secured against a wall. Stand with one leg only if a controlled lowering is already possible; do not drop onto the seat. 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 · 6–10 controlled reps
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
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
E2
Side step and settle · 20–30 s hold
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. Breathe continuously and release before straining.
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 back-step tap · 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 flat route; Wall; Floor or mat; Flat line on suitable surface; Mat / floor; Stable chair against wall; Clear impact-tolerant surface; 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.
Advanced exercise present: use only after the component movement has been demonstrated with control.
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.
Advanced session: confirm the component skills before starting.
Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.