Integrate comfortable movement-range practice with controlled strength work; mobility stations are not maximal efforts.
Work 1 → 6 in order, twice · each 45 s station = up to 30 s work + at least 15 s transition
Move slowly inside a comfortable range. Do not force the end position or hold the breath; ease out if symptoms increase.
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
Sit securely with the towel self-anchored against the feet as intended. Pull gently, keep breathing and do not improvise an external anchor.
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down.
Readiness comes before the clock. Take extra preparation or pause whenever needed.
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.
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.
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.
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. Secure the bag contents and check every handle and seam; no swinging. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair sit-to-stand
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
Sit securely with the towel self-anchored against the feet as intended. Pull gently, keep breathing and do not improvise an external anchor. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Self-resisted one-arm row
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 unless a slower tempo is written. Stop when the target is reached.
Easier: Dead-bug heel tap
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.
Equipment: Fixed bench and mat; Backpack; Floor or mat; Towel
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.