1Mat / floor![Half-kneeling hip-flexor stretch exercise illustration]()
Illustration coming soonHalf-kneeling hip-flexor stretch
Half-kneeling hip-flexor stretch
2 × 2–3 reps / side
Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target.
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HOME PROPS12 MIN6 EXERCISESLEVEL 1HOME
Mobility + Strength Home
HW12-076 · Variation 4 · HW76
Integrate comfortable movement-range practice with controlled strength work; mobility stations are not maximal efforts.
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
2Chair![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.
3Fixed countertop![Fixed-countertop shoulder tap exercise illustration]()
Illustration coming soonFixed-countertop shoulder tap
Fixed-countertop shoulder tap
2 × 2–3 reps / side
Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target.
4Towel![Standing self-resisted towel row exercise illustration]()
Illustration coming soonStanding self-resisted towel row
Standing self-resisted towel row
2 × 5–8 controlled reps
Stand steadily and oppose one hand with the other through the towel. Move slowly without leaning back or anchoring to a fixture.
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.
6Bodyweight![Side step-touch exercise illustration]()
Illustration coming soonSide step-touch
Side step-touch
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
HW12-076 · Mobility + Strength 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: 3–5/10 on control work; no maximal efforts. 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
Half-kneeling hip-flexor stretch · 2–3 reps / side
Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target. 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: reduce range, resistance or work time.
2
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
3
Fixed-countertop shoulder tap · 2–3 reps / side
Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target. 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.
4
Standing self-resisted towel row · 5–8 controlled reps
Stand steadily and oppose one hand with the other through the towel. Move slowly without leaning back or anchoring to a fixture. 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
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
Side step-touch · 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: Mat / floor; Chair; Fixed countertop; Towel; 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.