A1Bodyweight![Unloaded good morning exercise illustration]()
Illustration coming soonUnloaded good morning
Unloaded good morning
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.
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MoProMOVEMENT INTELLIGENCE
HOME PROPS45 MIN12 EXERCISESLEVEL 2HOME
Posterior Chain Home
HW45-052 · Tempo · HW45-52
Prioritise hip extension and posterior-chain control while preserving enough low-load work to manage fatigue.
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
A2Wall![Narrow-hand wall push-up exercise illustration]()
Illustration coming soonNarrow-hand wall push-up
Narrow-hand wall 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.
B1Floor / mat![Bridge march exercise illustration]()
Illustration coming soonBridge march
Bridge march
3 × 3–5 reps / side
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
B2Towel![Seated hand-resisted towel row hold exercise illustration]()
Illustration coming soonSeated hand-resisted towel row hold
Seated hand-resisted towel row hold
3 × 20–30 s hold
Sit securely and create modest resistance between hands while drawing one elbow back. Do not attach the towel to a door or furniture.
C1Bodyweight![Alternating reverse lunge exercise illustration]()
Illustration coming soonAlternating reverse lunge
Alternating reverse lunge
3 × 3–5 reps / side
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
C2Water bottle![One-sided water-bottle march exercise illustration]()
Illustration coming soonOne-sided water-bottle march
One-sided water-bottle march
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.
D1Wall![Wall-target hip hinge exercise illustration]()
Illustration coming soonWall-target hip hinge
Wall-target hip hinge
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.
D2Floor or mat![Hand-release push-up exercise illustration]()
Illustration coming soonHand-release push-up
Hand-release 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.
E1Chair + water bottles![Seated water-bottle row exercise illustration]()
Illustration coming soonSeated water-bottle row
Seated water-bottle row
3 × 5–8 reps · 4 s / rep
Keep the trunk steady and draw the elbow back without twisting. Lower or release tension gradually.
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.
F1Wall![Wall-supported toe raise exercise illustration]()
Illustration coming soonWall-supported toe raise
Wall-supported toe 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
HW45-052 · Posterior Chain Home01 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
Unloaded good morning · 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. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall-target hip hinge
A2
Narrow-hand wall 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
Bridge march · 3–5 reps / side
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 and up to 5 s to change sides; the cap includes both sides.
Easier: Glute bridge
B2
Seated hand-resisted towel row hold · 20–30 s hold
Sit securely and create modest resistance between hands while drawing one elbow back. Do not attach the towel to a door or furniture. Breathe continuously and release before straining.
Easier: Self-resisted one-arm row
C1
Alternating reverse lunge · 3–5 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
C2
One-sided water-bottle march · 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 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
D1
Wall-target hip hinge · 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. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Seated hip hinge
D2
Hand-release 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
Seated water-bottle 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
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
Wall-supported toe 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 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: Wall; Floor / mat; Towel; Water bottle; Floor or mat; Chair + 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.
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.