1Water bottles![Water-bottle stationary split squat exercise illustration]()
Illustration coming soonWater-bottle stationary split squat
Water-bottle stationary split squat
2 × 2–3 reps / side
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
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MoProMOVEMENT INTELLIGENCE
HOME PROPS12 MIN6 EXERCISESLEVEL 1HOME
Bottles in Split Stance
HW12-088
Separate loaded split stance and rowing with easier support/control stations; match both sides.
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
2Wall![Wall push-up exercise illustration]()
Illustration coming soonWall push-up
Wall push-up
2 × 5–8 controlled reps
Place hands on a fixed wall and step back to a manageable angle. Keep the body organised while bending and straightening the elbows.
3Chair + water bottle![One-arm supported water-bottle row exercise illustration]()
Illustration coming soonOne-arm supported water-bottle row
One-arm supported water-bottle row
2 × 2–3 reps / side
Brace a free hand on a fixed surface. Row the bottle with the other arm, keeping the trunk still; match work on both sides.
4Chair / counter![Supported clock taps exercise illustration]()
Illustration coming soonSupported clock taps
Supported clock taps
2 × 5–8 controlled reps
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
5Backpack![Backpack suitcase hold exercise illustration]()
Illustration coming soonBackpack suitcase hold
Backpack suitcase 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![March in place exercise illustration]()
Illustration coming soonMarch in place
March in place
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
HW12-088 · Bottles in Split Stance01 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
Water-bottle stationary split squat · 2–3 reps / side
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. Use capped, non-glass bottles; match loads when two bottles are used. 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
2
Wall push-up · 5–8 controlled reps
Place hands on a fixed wall and step back to a manageable angle. Keep the body organised while bending and straightening the elbows. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall shoulder-blade push-up
3
One-arm supported water-bottle row · 2–3 reps / side
Brace a free hand on a fixed surface. Row the bottle with the other arm, keeping the trunk still; match work on both sides. Use capped, non-glass bottles; match loads when two bottles are used. 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: Self-resisted one-arm row
4
Supported clock taps · 5–8 controlled reps
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Supported semi-tandem stance
5
Backpack suitcase 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
March in place · 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: Water bottles; Wall; Chair + water bottle; Chair / counter; 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.