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TRAINERSEYEHW45-004 · 45 MIN
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HOME PROPS45 MIN12 EXERCISESLEVEL 2HOME

Home Strength & Control

HW45-004 · Tempo · HW45-04

Develop home strength & control with controlled efforts and deliberate recovery rather than rushing between exercises.

1Prepare5 min
→
26 pairs × 6 min3 rounds
→
3Recover4 min
45:00
total remaining · pauses excluded
Ready · preparation first
Work targets are caps, not a requirement to keep moving.

Your exercises

Alternate each pair (A1/A2 … F1/F2) for 3 rounds · one exercise starts every minute · up to 40 s work, rest for the unused time

A1Stable low step
Illustration coming soonLateral step-up

Lateral step-up

3 × 5–8 reps · 4 s / rep

Stand beside a low, fixed step. Place the whole leading foot on it, rise without pushing excessively from the trailing leg, then lower.

Knee-dominant strength
A2Fixed countertop
Illustration coming soonFixed-countertop shoulder tap

Fixed-countertop shoulder tap

3 × 3–5 reps / side

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

Controlled accessory
B1Backpack
Illustration coming soonBackpack kickstand Romanian deadlift

Backpack kickstand Romanian deadlift

3 × 5–8 reps · 4 s / rep

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

Hip-hinge strength
B2Towel
Illustration coming soonStanding self-resisted towel row

Standing self-resisted towel row

3 × 5–8 reps · 4 s / rep

Stand steadily and oppose one hand with the other through the towel. Move slowly without leaning back or anchoring to a fixture.

Pulling / self-resistance
C1Floor or mat
Illustration coming soonSingle-leg glute bridge

Single-leg glute bridge

3 × 3–5 reps / side

Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.

Posterior-chain control
C2Water bottles
Illustration coming soonWater-bottle farmer march

Water-bottle farmer march

3 × 20–30 s comfortable rhythm

Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down.

Locomotion / conditioning
D1Stable low step
Illustration coming soonForward step-down

Forward step-down

3 × 5–8 reps · 4 s / rep

Stand on a low, fixed step and lower the free heel toward the floor. Keep the stance foot supported; choose a height you can control.

Knee-dominant strength
D2Floor / mat
Illustration coming soonFull push-up

Full push-up

3 × 5–8 reps · 4 s / rep

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

Pushing strength
E1Water bottles
Illustration coming soonWater-bottle bent-over row

Water-bottle bent-over row

3 × 5–8 reps · 4 s / rep

Keep the trunk steady and draw the elbow back without twisting. Lower or release tension gradually.

Pulling / self-resistance
E2Floor or mat
Illustration coming soonHollow-body tuck hold

Hollow-body tuck hold

3 × 20–30 s hold

Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.

Trunk control
F1Chair / wall
Illustration coming soonSupported single-leg calf raise

Supported single-leg calf raise

3 × 3–5 reps / side

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

Ankle / calf capacity
F2Bodyweight
Illustration coming soonStanding cross-body march

Standing cross-body march

3 × 20–30 s comfortable rhythm

Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down.

Locomotion / conditioning

Coaching & session plan

HW45-004 · Home Strength & Control

01 Prepare · 00:00–05:00

  • Easy march / walk · 60 sBegin slowly; check the route and breathing.
  • Comfortable shoulder circles · 60 sUse small, unforced arm movements.
  • Unloaded hinge rehearsal · 60 sMove the hips back with soft knees.
  • Supported squat / step rehearsal · 60 sUse a comfortable depth or low step.
  • First-pair rehearsal · 60 sRehearse easier versions of the first two stations; no loaded or maximal efforts.

Readiness comes before the clock. Take extra preparation or pause whenever needed.

02 Main work · 05:00–41:00

Six consecutive pairs, A1/A2 through F1/F2. Repeat each pair three times. Each minute holds up to 40 s work and at least 20 s recovery or transition.

Effort: 5–7/10; finish with 2–4 good repetitions in reserve. These are 36 station exposures, not 36 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 · 41:00–45:00

  • Ease the pace · 60 sEasy walk or march.
  • Comfortable upper-body movement · 60 sRelax the shoulders and arms.
  • Comfortable lower-body movement · 60 sChoose gentle ankle or hip movement, without forcing range.
  • Settle and record · 60 sLet breathing settle; note how the session felt.

Exercise cues, sides & easier options

A1
Lateral step-up · 5–8 reps · 4 s / rep

Stand beside a low, fixed step. Place the whole leading foot on it, rise without pushing excessively from the trailing leg, then lower. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Chair sit-to-stand

A2
Fixed-countertop shoulder tap · 3–5 reps / side

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

B1
Backpack kickstand Romanian deadlift · 5–8 reps · 4 s / rep

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

B2
Standing self-resisted towel row · 5–8 reps · 4 s / rep

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

C1
Single-leg glute bridge · 3–5 reps / side

Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly. 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: Glute bridge

C2
Water-bottle farmer march · 20–30 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.

D1
Forward step-down · 5–8 reps · 4 s / rep

Stand on a low, fixed step and lower the free heel toward the floor. Keep the stance foot supported; choose a height you can control. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Chair sit-to-stand

D2
Full push-up · 5–8 reps · 4 s / rep

Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Wall push-up

E1
Water-bottle bent-over row · 5–8 reps · 4 s / rep

Keep the trunk steady and draw the elbow back without twisting. Lower or release tension gradually. 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: Self-resisted one-arm row

E2
Hollow-body tuck hold · 20–30 s hold

Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. Breathe continuously and release before straining.

Easier: Dead-bug heel tap

F1
Supported single-leg calf raise · 3–5 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

F2
Standing cross-body march · 20–30 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: Stable low step; Fixed countertop; Backpack; Towel; Floor or mat; Water bottles; Floor / mat; Chair / 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.