1Bodyweight![Staggered-stance hip hinge exercise illustration]()
Illustration coming soonStaggered-stance hip hinge
Staggered-stance 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.
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MoProMOVEMENT INTELLIGENCE
HOME PROPS12 MIN6 EXERCISESLEVEL 2HOME
Posterior Chain Home
HW12-055 · Variation 7 · HW55
Prioritise hip extension and posterior-chain control while preserving enough low-load work to manage fatigue.
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
2Floor or mat![Hamstring walkout exercise illustration]()
Illustration coming soonHamstring walkout
Hamstring walkout
2 × 5–8 controlled reps
Start in a low bridge. Take small heel steps out and back without sagging; stop the walkout before hamstring cramping.
3Towel![Seated hand-resisted towel row hold exercise illustration]()
Illustration coming soonSeated hand-resisted towel row hold
Seated hand-resisted towel row hold
2 × 15–20 s hold
Sit securely and create modest resistance between hands while drawing one elbow back. Do not attach the towel to a door or furniture.
4Wall![Wall sit exercise illustration]()
Illustration coming soonWall sit
Wall sit
2 × 15–20 s hold
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
5Wall![Wall side plank exercise illustration]()
Illustration coming soonWall side plank
Wall side plank
2 × 8–10 s / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
6Bodyweight![Low-impact skater step exercise illustration]()
Illustration coming soonLow-impact skater step
Low-impact skater step
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
HW12-055 · Posterior Chain Home01 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
Staggered-stance 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
2
Hamstring walkout · 5–8 controlled reps
Start in a low bridge. Take small heel steps out and back without sagging; stop the walkout before hamstring cramping. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Glute bridge
3
Seated hand-resisted towel row hold · 15–20 s hold
Sit securely and create modest resistance between hands while drawing one elbow back. Do not attach the towel to a door or furniture. Breathe continuously and release before straining.
Easier: Self-resisted one-arm row
4
Wall sit · 15–20 s hold
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. Breathe continuously and release before straining.
Easier: Chair sit-to-stand
5
Wall side plank · 8–10 s / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. 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: Wall forearm plank
6
Low-impact skater step · 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: Floor or mat; Towel; Wall
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.