1Stable low step![Forward step-down exercise illustration]()
Illustration coming soonForward step-down
Forward step-down
2 × 5–8 controlled reps
Stand on a low, fixed step and lower the free heel toward the floor. Keep the stance foot supported; choose a height you can control.
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HOME PROPS12 MIN6 EXERCISESLEVEL 2HOME
Step & Stair Strength
HW12-045 · Variation 5 · HW45
Use low, fixed stepping surfaces for lower-limb control with complementary upper-body and trunk work.
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 low step![Decline push-up exercise illustration]()
Illustration coming soonDecline push-up
Decline push-up
2 × 5–8 controlled reps
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
3Fixed low step![Feet-elevated glute bridge exercise illustration]()
Illustration coming soonFeet-elevated glute bridge
Feet-elevated glute bridge
2 × 5–8 controlled reps
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
4Towel![Seated self-anchored towel row hold exercise illustration]()
Illustration coming soonSeated self-anchored towel row hold
Seated self-anchored towel row hold
2 × 5–8 controlled reps
Sit securely with the towel self-anchored against the feet as intended. Pull gently, keep breathing and do not improvise an external anchor.
5Mat / floor![Dead-bug heel tap exercise illustration]()
Illustration coming soonDead-bug heel tap
Dead-bug heel tap
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.
6Bodyweight![Standing cross-body march exercise illustration]()
Illustration coming soonStanding cross-body march
Standing cross-body 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
HW12-045 · Step & Stair Strength01 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
Forward step-down · 5–8 controlled reps
Stand on a low, fixed step and lower the free heel toward the floor. Keep the stance foot supported; choose a height you can control. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair sit-to-stand
2
Decline push-up · 5–8 controlled reps
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
3
Feet-elevated glute bridge · 5–8 controlled reps
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
4
Seated self-anchored towel row hold · 5–8 controlled reps
Sit securely with the towel self-anchored against the feet as intended. Pull gently, keep breathing and do not improvise an external anchor. 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
Dead-bug heel tap · 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: reduce range, resistance or work time.
6
Standing cross-body 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. 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 low step; Towel; Mat / floor
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.