1Stable low step![Lateral step-down exercise illustration]()
Illustration coming soonLateral step-down
Lateral step-down
2 × 5–8 controlled reps
Lower the free heel beside a low, fixed step without dropping the pelvis. Keep support available and reduce step height if control is lost.
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MoProMOVEMENT INTELLIGENCE
HOME PROPS12 MIN6 EXERCISESLEVEL 2HOME
Home Strength & Control
HW12-008 · Variation 8 · HW08
Develop home strength & control with controlled efforts and deliberate recovery rather than rushing between exercises.
1Prepare2 min
→26 stations × 45 s2 rounds
→3Recover1 min
12:00
total remaining · pauses excluded
Ready · preparation first
Work targets are caps, not a requirement to keep moving.
Your exercises
Work 1 → 6 in order, twice · each 45 s station = up to 30 s work + at least 15 s transition
2Fixed countertop![Fixed-countertop shoulder tap exercise illustration]()
Illustration coming soonFixed-countertop shoulder tap
Fixed-countertop shoulder tap
2 × 2–3 reps / side
Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target.
3Bodyweight![Standing hip hinge exercise illustration]()
Illustration coming soonStanding hip hinge
Standing hip hinge
2 × 5–8 controlled reps
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.
4Backpack![Backpack bent-over row exercise illustration]()
Illustration coming soonBackpack bent-over row
Backpack bent-over row
2 × 5–8 controlled reps
Keep the trunk steady and draw the elbow back without twisting. Lower or release tension gradually.
5Floor or mat![High plank exercise illustration]()
Illustration coming soonHigh plank
High plank
2 × 15–20 s hold
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
6Water bottles![Water-bottle farmer march exercise illustration]()
Illustration coming soonWater-bottle farmer march
Water-bottle farmer march
2 × 15–25 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
HW12-008 · Home Strength & Control01 Prepare · 00:00–02:00
- Easy march or seated march · 60 sBegin slowly and check your space.
- Comfortable movement rehearsal · 60 sUse easy versions of the first two stations; extend preparation when needed.
Readiness comes before the clock. Take extra preparation or pause whenever needed.
02 Main work · 02:00–11:00
Follow exercises 1–6 in order, twice. Each 45 s station holds up to 30 s work and at least 15 s recovery or transition.
Effort: 5–7/10; finish with 2–4 good repetitions in reserve. These are 12 station exposures, not 12 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 · 11:00–12:00
- Easy walk / march and settle · 60 sEase the pace; do not stop abruptly if still breathing hard.
Exercise cues, sides & easier options
1
Lateral step-down · 5–8 controlled reps
Lower the free heel beside a low, fixed step without dropping the pelvis. Keep support available and reduce step height if control is lost. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair sit-to-stand
2
Fixed-countertop shoulder tap · 2–3 reps / side
Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target. 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.
3
Standing hip hinge · 5–8 controlled reps
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall-target hip hinge
4
Backpack bent-over row · 5–8 controlled reps
Keep the trunk steady and draw the elbow back without twisting. Lower or release tension gradually. Secure the bag contents and check every handle and seam; no swinging. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Self-resisted one-arm row
5
High plank · 15–20 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
6
Water-bottle farmer march · 15–25 s comfortable rhythm
Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down. Use capped, non-glass bottles; match loads when two bottles are used. 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; Fixed countertop; Backpack; Floor or mat; Water bottles
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.
Choose a controllable range and modest effort. Stop for sharp pain, dizziness, chest discomfort or unusual breathlessness.
Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.