1Stable low step![Step-up exercise illustration]()
Illustration coming soonStep-up
Step-up
2 × 5–8 controlled reps
Use a low, fixed, non-slip step. Place the entire foot on it, stand with control, then lower quietly; keep support within reach.
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MoProMOVEMENT INTELLIGENCE
HOME PROPS12 MIN6 EXERCISESLEVEL 2HOME
Low-Impact Home Conditioning
HW12-072 · Variation 8 · HW72
Build steady, submaximal movement capacity without using intensity or speed as the only measure of progress.
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
2Stable 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.
3Wall![Narrow-hand wall push-up exercise illustration]()
Illustration coming soonNarrow-hand wall push-up
Narrow-hand wall 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.
4Towel![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.
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.
6Wall / chair nearby![Supported single-leg stance exercise illustration]()
Illustration coming soonSupported single-leg stance
Supported single-leg stance
2 × 8–10 s / side
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
Coaching & session plan
HW12-072 · Low-Impact Home Conditioning01 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
Step-up · 5–8 controlled reps
Use a low, fixed, non-slip step. Place the entire foot on it, stand with control, then lower quietly; keep support within reach. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair sit-to-stand
2
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
3
Narrow-hand wall 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
4
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
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
Supported single-leg stance · 8–10 s / side
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. 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: Supported semi-tandem stance
Before you start
Equipment: Stable low step; Wall; Towel; Mat / floor; Wall / chair nearby
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.