A1Floor / mat![Full push-up exercise illustration]()
Illustration coming soonFull push-up
Full push-up
3 × 6–10 controlled reps
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
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MoProMOVEMENT INTELLIGENCE
HOME PROPS45 MIN12 EXERCISESLEVEL 2HOME
Upper Body Home
HW45-061 · Stability · HW45-61
Alternate pushing and pulling/self-resistance with leg or trunk work so upper-body sets are not all performed back to back.
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
A2Bodyweight![Alternating lateral lunge exercise illustration]()
Illustration coming soonAlternating lateral lunge
Alternating lateral lunge
3 × 3–5 reps / side
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
B1Towel![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.
B2Backpack![Backpack deadlift from a raised start exercise illustration]()
Illustration coming soonBackpack deadlift from a raised start
Backpack deadlift from a raised start
3 × 6–10 controlled reps
Use a fixed, load-stable raised starting surface. Keep the secured bag close and stand by extending the hips; set it down quietly.
C1Towel![Towel hand-to-hand chest squeeze exercise illustration]()
Illustration coming soonTowel hand-to-hand chest squeeze
Towel hand-to-hand chest squeeze
3 × 20–30 s hold
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
C2Mat / floor![Dead-bug heel tap exercise illustration]()
Illustration coming soonDead-bug heel tap
Dead-bug heel 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.
D1Mat / floor![Kneeling push-up exercise illustration]()
Illustration coming soonKneeling push-up
Kneeling push-up
3 × 6–10 controlled reps
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
D2Backpack![Backpack hip bridge exercise illustration]()
Illustration coming soonBackpack hip bridge
Backpack hip bridge
3 × 6–10 controlled reps
Place a light, closed backpack securely across the hip crease, not the abdomen. Hold it steady while bridging without lumbar arching.
E1Towel![Seated self-anchored towel row hold exercise illustration]()
Illustration coming soonSeated self-anchored towel row hold
Seated self-anchored towel row hold
3 × 6–10 controlled reps
Sit securely with the towel self-anchored against the feet as intended. Pull gently, keep breathing and do not improvise an external anchor.
E2Water bottles![Water-bottle farmer march exercise illustration]()
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.
F1Chair / wall nearby![Supported tandem stance exercise illustration]()
Illustration coming soonSupported tandem stance
Supported tandem stance
3 × 20–30 s hold
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
F2Bodyweight![Step-out jacks exercise illustration]()
Illustration coming soonStep-out jacks
Step-out jacks
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
HW45-061 · Upper Body 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
Full push-up · 6–10 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 about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall push-up
A2
Alternating lateral 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
B1
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
B2
Backpack deadlift from a raised start · 6–10 controlled reps
Use a fixed, load-stable raised starting surface. Keep the secured bag close and stand by extending the hips; set it down quietly. 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
C1
Towel hand-to-hand chest squeeze · 20–30 s hold
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly. Breathe continuously and release before straining.
Easier: Wall push-up
C2
Dead-bug heel 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: reduce range, resistance or work time.
D1
Kneeling push-up · 6–10 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 about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall push-up
D2
Backpack hip bridge · 6–10 controlled reps
Place a light, closed backpack securely across the hip crease, not the abdomen. Hold it steady while bridging without lumbar arching. 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: Glute bridge
E1
Seated self-anchored towel row hold · 6–10 controlled reps
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
E2
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.
F1
Supported tandem stance · 20–30 s hold
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. Breathe continuously and release before straining.
Easier: Supported semi-tandem stance
F2
Step-out jacks · 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: Floor / mat; Towel; Backpack; Mat / floor; Water bottles; Chair / wall nearby
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.