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TRAINERSEYEHW45-077 · 45 MIN
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Mobility + Strength Home

HW45-077 · Stability · HW45-77

Integrate comfortable movement-range practice with controlled strength work; mobility stations are not maximal efforts.

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

A1Mat / floor
Illustration coming soonSide-lying open book

Side-lying open book

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.

Mobility / preparation
A2Chair
Illustration coming soonChair-supported mini squat

Chair-supported mini squat

3 × 6–10 controlled reps

Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.

Knee-dominant strength
B1Wall
Illustration coming soonWall push-up

Wall push-up

3 × 6–10 controlled reps

Place hands on a fixed wall and step back to a manageable angle. Keep the body organised while bending and straightening the elbows.

Pushing strength
B2Water bottles
Illustration coming soonWater-bottle bent-over row

Water-bottle bent-over row

3 × 6–10 controlled reps

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

Pulling / self-resistance
C1Wall
Illustration coming soonWall-target hip hinge

Wall-target hip hinge

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.

Hip-hinge strength
C2Mat / floor
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.

Trunk control
D1Wall
Illustration coming soonGentle wall chest stretch

Gentle wall chest stretch

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.

Mobility / preparation
D2Chair
Illustration coming soonChair-supported split squat

Chair-supported split squat

3 × 3–5 reps / side

Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.

Knee-dominant strength
E1Wall
Illustration coming soonWall shoulder-blade push-up

Wall shoulder-blade push-up

3 × 6–10 controlled reps

Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.

Shoulder / scapular control
E2Water bottle
Illustration coming soonWater-bottle front-hold anti-rotation step

Water-bottle front-hold anti-rotation step

3 × 6–10 controlled reps

Hold the bottle close and step without unwanted trunk rotation. This is coordinated trunk control, not cable-style anti-rotation resistance.

Trunk control
F1Wall / chair nearby
Illustration coming soonSupported single-leg stance

Supported single-leg stance

3 × 12–15 s / side

Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.

Balance / hip control
F2Bodyweight
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.

Locomotion / conditioning

Coaching & session plan

HW45-077 · Mobility + Strength Home

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: 3–5/10 on control work; no maximal efforts. 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
Side-lying open book · 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.

A2
Chair-supported mini squat · 6–10 controlled reps

Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Chair sit-to-stand

B1
Wall push-up · 6–10 controlled reps

Place hands on a fixed wall and step back to a manageable angle. Keep the body organised while bending and straightening the elbows. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Wall shoulder-blade push-up

B2
Water-bottle bent-over row · 6–10 controlled reps

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

C1
Wall-target hip hinge · 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. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Seated hip hinge

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
Gentle wall chest stretch · 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.

D2
Chair-supported 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

E1
Wall shoulder-blade push-up · 6–10 controlled reps

Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed. Unloaded drills train control, not a loaded row. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Standing W shoulder-blade control

E2
Water-bottle front-hold anti-rotation step · 6–10 controlled reps

Hold the bottle close and step without unwanted trunk rotation. This is coordinated trunk control, not cable-style anti-rotation resistance. 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 forearm plank

F1
Supported single-leg stance · 12–15 s / side

Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. 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: 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: Mat / floor; Chair; Wall; Water bottles; Water bottle; Wall / chair 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.