‹
TRAINERSEYEHW12-096 · 12 MIN
TRAINERSEYEMove with precision · live with confidence
MoPro
MoProMOVEMENT INTELLIGENCE
HOME PROPS12 MIN6 EXERCISESLEVEL 1HOME

Mixed Props, Quiet Floor

HW12-096

Use two upright loaded stations, then remain at floor level for controlled pressing, hip and trunk work before recovery.

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

1Backpack
Illustration coming soonBackpack front-hold squat

Backpack front-hold 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
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
3Water bottles
Illustration coming soonWater-bottle floor press

Water-bottle floor press

2 × 5–8 controlled reps

Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.

Pushing strength
4Floor / mat
Illustration coming soonGlute bridge

Glute 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.

Posterior-chain control
5Mat / floor
Illustration coming soonDead-bug opposite arm and leg reach

Dead-bug opposite arm and leg reach

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
6Chair
Illustration coming soonSeated figure-four hip stretch

Seated figure-four hip stretch

2 × 2–3 reps / side

Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target.

Controlled accessory

Coaching & session plan

HW12-096 · Mixed Props, Quiet Floor

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
Backpack front-hold squat · 5–8 controlled reps

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

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
Water-bottle floor press · 5–8 controlled reps

Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly. Use capped, non-glass bottles; match loads when two bottles are used. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Wall push-up

4
Glute 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 hold

5
Dead-bug opposite arm and leg reach · 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

6
Seated figure-four hip stretch · 2–3 reps / side

Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target. 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: reduce range, resistance or work time.

Before you start

Equipment: Backpack; Chair + water bottle; Water bottles; Floor / mat; Mat / floor; Chair

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.