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TRAINERSEYEHW12-093 · 12 MIN
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Chair-Supported Unilateral

HW12-093

Use chair or fixed support for unilateral work and deliberately equalise left/right exposure.

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

1Chair
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.

Knee-dominant strength
2Chair + water bottle
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.

Pulling / self-resistance
3Chair / counter
Illustration coming soonSupported single-leg hinge

Supported single-leg hinge

2 × 2–3 reps / side

Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.

Hip-hinge strength
4Wall
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.

Pushing strength
5Chair / wall
Illustration coming soonSupported single-leg calf raise

Supported single-leg calf raise

2 × 2–3 reps / side

Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.

Ankle / calf capacity
6Water bottle
Illustration coming soonOne-sided water-bottle march

One-sided water-bottle march

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.

Trunk control

Coaching & session plan

HW12-093 · Chair-Supported Unilateral

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: 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
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

2
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

3
Supported single-leg hinge · 2–3 reps / side

Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control. 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: Wall-target hip hinge

4
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

5
Supported single-leg calf raise · 2–3 reps / side

Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed. 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-supported calf raise

6
One-sided water-bottle march · 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 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: Wall forearm plank

Before you start

Equipment: Chair; Chair + water bottle; Chair / counter; Wall; Chair / wall; Water bottle

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.