A1Stable low step![Step-up exercise illustration]()
Illustration coming soonStep-up
Step-up
3 × 6–10 controlled reps
Use a low, fixed, non-slip step. Place the entire foot on it, stand with control, then lower quietly; keep support within reach.
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MoProMOVEMENT INTELLIGENCE
HOME PROPS45 MIN12 EXERCISESLEVEL 2HOME
Low-Impact Home Conditioning
HW45-066 · Control · HW45-66
Build steady, submaximal movement capacity without using intensity or speed as the only measure of progress.
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
A2Water bottles![Water-bottle floor press exercise illustration]()
Illustration coming soonWater-bottle floor press
Water-bottle floor press
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.
B1Bodyweight![Stationary split squat exercise illustration]()
Illustration coming soonStationary split squat
Stationary split squat
3 × 3–5 reps / side
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
B2Backpack![Backpack bent-over row exercise illustration]()
Illustration coming soonBackpack bent-over row
Backpack bent-over row
3 × 6–10 controlled reps
Keep the trunk steady and draw the elbow back without twisting. Lower or release tension gradually.
C1Backpack![Backpack kickstand Romanian deadlift exercise illustration]()
Illustration coming soonBackpack kickstand Romanian deadlift
Backpack kickstand Romanian deadlift
3 × 6–10 controlled reps
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.
C2Floor or mat![Hollow-body tuck hold exercise illustration]()
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.
D1Bodyweight![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.
D2Floor / mat![Heel-dig bridge exercise illustration]()
Illustration coming soonHeel-dig bridge
Heel-dig bridge
3 × 6–10 controlled reps
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
E1Water bottles![Water-bottle overhead press exercise illustration]()
Illustration coming soonWater-bottle overhead press
Water-bottle overhead press
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.
E2Floor or mat![Reverse crunch exercise illustration]()
Illustration coming soonReverse crunch
Reverse crunch
3 × 6–10 controlled reps
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
F1Chair / counter![Supported clock taps exercise illustration]()
Illustration coming soonSupported clock taps
Supported clock taps
3 × 6–10 controlled reps
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
F2Floor or mat![Seated 90-90 hip switches exercise illustration]()
Illustration coming soonSeated 90-90 hip switches
Seated 90-90 hip switches
3 × 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
HW45-066 · Low-Impact Home Conditioning01 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
Step-up · 6–10 controlled reps
Use a low, fixed, non-slip step. Place the entire foot on it, stand with control, then lower quietly; keep support within reach. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair sit-to-stand
A2
Water-bottle floor press · 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 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: Wall push-up
B1
Stationary split squat · 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
B2
Backpack bent-over row · 6–10 controlled reps
Keep the trunk steady and draw the elbow back without twisting. Lower or release tension gradually. 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: Self-resisted one-arm row
C1
Backpack kickstand Romanian deadlift · 6–10 controlled reps
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
C2
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
D1
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.
D2
Heel-dig bridge · 6–10 controlled reps
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
E1
Water-bottle overhead press · 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 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: Wall push-up
E2
Reverse crunch · 6–10 controlled reps
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 unless a slower tempo is written. Stop when the target is reached.
Easier: Dead-bug heel tap
F1
Supported clock taps · 6–10 controlled reps
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Supported semi-tandem stance
F2
Seated 90-90 hip switches · 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 low step; Water bottles; Backpack; Floor or mat; Floor / mat; Chair / counter
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.