Develop athletic elasticity 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.
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
Use a few low-amplitude, well-rested contacts. Land quietly and reset; stop immediately when landing quality changes.
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down.
Advanced: use a fixed, padded bench under the upper knee. Start with very short holds and stop if groin discomfort develops.
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target.
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. Match both sides; the displayed dose is per side. Stop early and use the remaining time for recovery.
Easier: Side step-touch
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
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
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
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
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
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
Advanced: use a fixed, padded bench under the upper knee. Start with very short holds and stop if groin discomfort develops. 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: Dead-bug heel tap
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. Use about 3 s per repetition and up to 5 s to change sides; the cap includes both sides.
Easier: Supported semi-tandem stance
Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target. Breathe continuously and release before straining.
Easier: reduce range, resistance or work time.
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
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 landing space; Floor or mat; Clear impact-tolerant surface; Clear flat route; Fixed padded bench; Fixed support available; 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.