1Mat / floor![Kneeling push-up exercise illustration]()
Illustration coming soonKneeling push-up
Kneeling 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.
TRAINERSEYEMove with precision · live with confidence
MoProMOVEMENT INTELLIGENCE
HOME PROPS12 MIN6 EXERCISESLEVEL 1HOME
Upper Body Home
HW12-062 · Variation 6 · HW62
Alternate pushing and pulling/self-resistance with leg or trunk work so upper-body sets are not all performed back to back.
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![Seated self-resisted towel row exercise illustration]()
Illustration coming soonSeated self-resisted towel row
Seated self-resisted towel row
2 × 5–8 controlled reps
Sit tall and use hand-against-hand towel tension for a slow row. Keep the shoulders down and use the same range on both sides.
3Towel![Towel self-resisted elbow extension exercise illustration]()
Illustration coming soonTowel self-resisted elbow extension
Towel self-resisted elbow extension
2 × 5–8 controlled reps
Keep the elbow and wrist comfortable. Use only modest resistance and control both directions without straining.
4Chair![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.
5Backpack![Backpack bear-hug hold exercise illustration]()
Illustration coming soonBackpack bear-hug hold
Backpack bear-hug hold
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.
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
HW12-062 · Upper Body 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
Kneeling 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
2
Seated self-resisted towel row · 5–8 controlled reps
Sit tall and use hand-against-hand towel tension for a slow row. Keep the shoulders down and use the same range on both sides. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Self-resisted one-arm row
3
Towel self-resisted elbow extension · 5–8 controlled reps
Keep the elbow and wrist comfortable. Use only modest resistance and control both directions without straining. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: reduce range, resistance or work time.
4
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
5
Backpack bear-hug hold · 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. Secure the bag contents and check every handle and seam; no swinging. Breathe continuously and release before straining.
Easier: Wall forearm plank
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: Mat / floor; Towel; Chair; 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.
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.