A1Stable low step![Lateral step-up exercise illustration]()
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.
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HOME PROPS45 MIN12 EXERCISESLEVEL 3HOME
Step & Stair Strength
HW45-044 · Tempo · HW45-44
Use low, fixed stepping surfaces for lower-limb control with complementary upper-body and trunk work.
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
A2Fixed low step![Decline push-up exercise illustration]()
Illustration coming soonDecline push-up
Decline 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.
B1Backpack![Backpack Romanian deadlift exercise illustration]()
Illustration coming soonBackpack Romanian deadlift
Backpack 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.
B2Towel![Seated self-anchored towel row hold exercise illustration]()
Illustration coming soonSeated self-anchored towel row hold
Seated self-anchored towel row hold
3 × 5–8 reps · 4 s / rep
Sit securely with the towel self-anchored against the feet as intended. Pull gently, keep breathing and do not improvise an external anchor.
C1Fixed low step![Feet-elevated glute bridge exercise illustration]()
Illustration coming soonFeet-elevated glute bridge
Feet-elevated glute bridge
3 × 5–8 reps · 4 s / rep
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
C2Wall![Wall side plank exercise illustration]()
Illustration coming soonWall side plank
Wall side plank
3 × 12–15 s / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
D1Stable low step![Forward step-down exercise illustration]()
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.
D2Fixed low step![Feet-elevated pike push-up exercise illustration]()
Illustration coming soonFeet-elevated pike push-up
Feet-elevated pike push-up
3 × 5–8 reps · 4 s / rep
Advanced: the feet must be on a fixed, non-slip support. Keep the head clear of impact and stop before shoulder or neck control changes.
E1Towel![Seated self-resisted towel row exercise illustration]()
Illustration coming soonSeated self-resisted towel row
Seated self-resisted towel row
3 × 5–8 reps · 4 s / rep
Sit tall and use hand-against-hand towel tension for a slow row. Keep the shoulders down and use the same range on both sides.
E2Floor or mat![Floor plank shoulder tap exercise illustration]()
Illustration coming soonFloor plank shoulder tap
Floor plank shoulder tap
3 × 3–5 reps / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
F1Water bottles![Water-bottle calf raise exercise illustration]()
Illustration coming soonWater-bottle calf raise
Water-bottle calf raise
3 × 5–8 reps · 4 s / rep
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.
F2Bodyweight![Low-impact boxer step exercise illustration]()
Illustration coming soonLow-impact boxer step
Low-impact boxer step
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.
Coaching & session plan
HW45-044 · Step & Stair Strength01 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
Decline 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
B1
Backpack 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
Seated self-anchored towel row hold · 5–8 reps · 4 s / rep
Sit securely with the towel self-anchored against the feet as intended. Pull gently, keep breathing and do not improvise an external anchor. 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
Feet-elevated glute bridge · 5–8 reps · 4 s / rep
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
C2
Wall side plank · 12–15 s / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. Match both sides; the displayed dose is per side. Do side 1, take up to 5 s to switch, then side 2. Rest for all unused time.
Easier: Wall forearm plank
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
Feet-elevated pike push-up · 5–8 reps · 4 s / rep
Advanced: the feet must be on a fixed, non-slip support. Keep the head clear of impact and stop before shoulder or neck control changes. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall push-up
E1
Seated self-resisted towel row · 5–8 reps · 4 s / rep
Sit tall and use hand-against-hand towel tension for a slow row. Keep the shoulders down and use the same range on both sides. 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
Floor plank shoulder tap · 3–5 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
F1
Water-bottle calf raise · 5–8 reps · 4 s / rep
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed. 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: Chair-supported calf raise
F2
Low-impact boxer step · 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 low step; Backpack; Towel; Wall; Floor or mat; 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.
Advanced exercise present: use only after the component movement has been demonstrated with control.
Advanced session: confirm the component skills before starting.
Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.