‹
TRAINERSEYEHW12-078 · 12 MIN
TRAINERSEYEMove with precision · live with confidence
MoPro
MoProMOVEMENT INTELLIGENCE
HOME PROPS12 MIN6 EXERCISESLEVEL 2HOME

Mobility + Strength Home

HW12-078 · Variation 6 · HW78

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

1Towel
Illustration coming soonTowel forward reach and return

Towel forward reach and return

2 × 4–6 slow reps

Move slowly inside a comfortable range. Do not force the end position or hold the breath; ease out if symptoms increase.

Mobility / preparation
2Chair
Illustration coming soonChair-touch squat

Chair-touch squat

2 × 5–8 controlled reps

Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.

Knee-dominant strength
3Wall
Illustration coming soonWall shoulder-blade push-up

Wall shoulder-blade push-up

2 × 5–8 controlled reps

Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.

Shoulder / scapular control
4Towel
Illustration coming soonTowel outward-rotation hold

Towel outward-rotation hold

2 × 15–20 s hold

Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.

Shoulder / scapular control
5Floor or mat
Illustration coming soonHollow-body tuck hold

Hollow-body tuck 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.

Trunk control
6Stable low step
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.

Knee-dominant strength

Coaching & session plan

HW12-078 · Mobility + Strength Home

01 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
Towel forward reach and return · 4–6 slow reps

Move slowly inside a comfortable range. Do not force the end position or hold the breath; ease out if symptoms increase. Comfortable range only; alternate sides or split the work window evenly.

Easier: reduce range, resistance or work time.

2
Chair-touch squat · 5–8 controlled reps

Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Chair sit-to-stand

3
Wall shoulder-blade push-up · 5–8 controlled reps

Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed. Unloaded drills train control, not a loaded row. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Standing W shoulder-blade control

4
Towel outward-rotation 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
Hollow-body tuck 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. Breathe continuously and release before straining.

Easier: Dead-bug heel tap

6
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

Before you start

Equipment: Towel; Chair; Wall; Floor or mat; Stable low step

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.