Use a secured chair and seated/support-based positions to organise the session and limit unnecessary setup changes.
Work 1 → 6 in order, twice · each 45 s station = up to 30 s work + at least 15 s transition
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.
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.
Place a light, closed backpack securely across the hip crease, not the abdomen. Hold it steady while bridging without lumbar arching.
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
Readiness comes before the clock. Take extra preparation or pause whenever needed.
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.
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.
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
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly. Use capped, non-glass bottles; match loads when two bottles are used. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall push-up
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed. Unloaded drills train control, not a loaded row. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Standing W shoulder-blade control
Place a light, closed backpack securely across the hip crease, not the abdomen. Hold it steady while bridging without lumbar arching. 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: Glute bridge
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
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Supported semi-tandem stance
Equipment: Stable chair against wall; Chair + water bottles; Chair; Backpack; Floor or mat; Chair / counter
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.