1Stable support nearby![Supported forward ankle rock exercise illustration]()
Illustration coming soonSupported forward ankle rock
Supported forward ankle rock
2 × 4–6 slow reps
Move slowly inside a comfortable range. Do not force the end position or hold the breath; ease out if symptoms increase.
TRAINERSEYEMove with precision · live with confidence
MoProMOVEMENT INTELLIGENCE
HOME PROPS12 MIN6 EXERCISESLEVEL 1HOME
Mobility before Home Strength
HW12-098
Use a comfortable ankle preparation station, then controlled strength, with an easy thoracic movement to finish.
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
2Chair![Chair sit-to-stand exercise illustration]()
Illustration coming soonChair sit-to-stand
Chair sit-to-stand
2 × 5–8 controlled reps
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
3Fixed countertop![Fixed-countertop push-up exercise illustration]()
Illustration coming soonFixed-countertop push-up
Fixed-countertop push-up
2 × 5–8 controlled reps
Use only a fixed, load-bearing counter that cannot tip or slide. Lower the chest between the hands with the body moving as one unit.
4Towel![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.
5Wall![Wall-target hip hinge exercise illustration]()
Illustration coming soonWall-target hip hinge
Wall-target hip hinge
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.
6Wall![Standing wall-supported chest rotation exercise illustration]()
Illustration coming soonStanding wall-supported chest rotation
Standing wall-supported chest rotation
2 × 4–6 slow reps
Move slowly inside a comfortable range. Do not force the end position or hold the breath; ease out if symptoms increase.
Coaching & session plan
HW12-098 · Mobility before Home Strength01 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
Supported forward ankle rock · 4–6 slow reps
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.
2
Chair sit-to-stand · 5–8 controlled reps
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair-supported mini squat
3
Fixed-countertop push-up · 5–8 controlled reps
Use only a fixed, load-bearing counter that cannot tip or slide. Lower the chest between the hands with the body moving as one unit. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall push-up
4
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
5
Wall-target hip hinge · 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. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Seated hip hinge
6
Standing wall-supported chest rotation · 4–6 slow reps
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.
Before you start
Equipment: Stable support nearby; Chair; Fixed countertop; Towel; Wall
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.