Develop athletic landing + strength with controlled efforts and deliberate recovery rather than rushing between 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
Use a few low-amplitude, well-rested contacts. Land quietly and reset; stop immediately when landing quality changes.
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
Use a few low-amplitude, well-rested contacts. Land quietly and reset; stop immediately when landing quality changes.
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.
Keep the pelvis steady rather than rolling to gain height. Use a small controlled range and equal exposure on both sides.
Use a few low-amplitude, well-rested contacts. Land quietly and reset; stop immediately when landing quality changes.
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.
Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down.
Readiness comes before the clock. Take extra preparation or pause whenever needed.
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.
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.
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
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. 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
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
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 unless a slower tempo is written. Stop when the target is reached.
Easier: Glute bridge
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
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
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control. 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: Wall-target hip hinge
Keep the pelvis steady rather than rolling to gain height. Use a small controlled range and equal exposure on both sides. 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: reduce range, resistance or work 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
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
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
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.
Equipment: Clear impact-tolerant surface; Floor or mat; Fixed low step; Flat line on suitable surface; Floor / mat; 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.