1Chair![Chair-supported split squat exercise illustration]()
Illustration coming soonChair-supported split squat
Chair-supported split squat
2 × 2–3 reps / side
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
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HOME PROPS12 MIN6 EXERCISESLEVEL 3HOME
Towel Strength & Control
HW12-032 · Variation 8 · HW32
Use self-generated towel tension for controlled upper-body work; never improvise a hanging or door anchor.
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
2Towel![Towel pull-apart hold exercise illustration]()
Illustration coming soonTowel pull-apart hold
Towel pull-apart hold
2 × 15–20 s hold
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.
3Sliders or towels on suitable floor![Single-leg sliding hamstring curl exercise illustration]()
Illustration coming soonSingle-leg sliding hamstring curl
Single-leg sliding hamstring curl
2 × 2–3 reps / side
Advanced: first demonstrate a controlled two-leg curl. Use a short single-leg slide; stop with cramping or loss of pelvic control.
4Towel![Gentle towel grip hold exercise illustration]()
Illustration coming soonGentle towel grip hold
Gentle towel grip hold
2 × 15–20 s hold
Keep the elbow and wrist comfortable. Use only modest resistance and control both directions without straining.
5Mat / floor![Bird dog exercise illustration]()
Illustration coming soonBird dog
Bird dog
2 × 2–3 reps / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
6Backpack![Backpack bear-hug march exercise illustration]()
Illustration coming soonBackpack bear-hug march
Backpack bear-hug 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
HW12-032 · Towel 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
Chair-supported split squat · 2–3 reps / side
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
2
Towel pull-apart hold · 15–20 s hold
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed. Unloaded drills train control, not a loaded row. Breathe continuously and release before straining.
Easier: Standing W shoulder-blade control
3
Single-leg sliding hamstring curl · 2–3 reps / side
Advanced: first demonstrate a controlled two-leg curl. Use a short single-leg slide; stop with cramping or loss of pelvic 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: Glute bridge
4
Gentle towel grip hold · 15–20 s hold
Keep the elbow and wrist comfortable. Use only modest resistance and control both directions without straining. Breathe continuously and release before straining.
Easier: reduce range, resistance or work time.
5
Bird dog · 2–3 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
6
Backpack bear-hug 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. Secure the bag contents and check every handle and seam; no swinging. Not a speed test. Recover for the remainder of the station.
Easier: reduce range, resistance or work time.
Before you start
Equipment: Chair; Towel; Sliders or towels on suitable floor; Mat / floor; Backpack
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.
Advanced exercise present: use only after the component movement has been demonstrated with control.
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.