1Backpack![Backpack Romanian deadlift exercise illustration]()
Illustration coming soonBackpack Romanian deadlift
Backpack Romanian deadlift
2 × 5–8 controlled reps
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.
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MoProMOVEMENT INTELLIGENCE
HOME PROPS12 MIN6 EXERCISESLEVEL 1HOME
Posterior Chain at Home
HW12-092
Emphasise hinge and hip extension with a self-resisted pull, trunk control and a steady march.
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
2Towel![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.
3Floor / mat![Heel-dig bridge exercise illustration]()
Illustration coming soonHeel-dig bridge
Heel-dig bridge
2 × 5–8 controlled reps
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
4Mat / floor![Bird dog exercise illustration]()
Illustration coming soonBird dog
Bird dog
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.
5Wall![Wall-supported toe raise exercise illustration]()
Illustration coming soonWall-supported toe raise
Wall-supported toe raise
2 × 5–8 controlled reps
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.
6Water bottles![Water-bottle farmer march exercise illustration]()
Illustration coming soonWater-bottle farmer march
Water-bottle farmer march
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
HW12-092 · Posterior Chain at 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: 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
Backpack Romanian deadlift · 5–8 controlled reps
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control. 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: Wall-target hip hinge
2
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
3
Heel-dig bridge · 5–8 controlled reps
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Glute bridge
4
Bird dog · 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: Dead-bug heel tap
5
Wall-supported toe raise · 5–8 controlled reps
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair-supported calf raise
6
Water-bottle farmer march · 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. Use capped, non-glass bottles; match loads when two bottles are used. Not a speed test. Recover for the remainder of the station.
Easier: reduce range, resistance or work time.
Before you start
Equipment: Backpack; Towel; Floor / mat; Mat / floor; Wall; Water bottles
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.