‹
TRAINERSEYEHW45-149 · 45 MIN
TRAINERSEYEMove with precision · live with confidence
MoPro
MoProMOVEMENT INTELLIGENCE
HOME PROPS45 MIN12 EXERCISESLEVEL 1HOME

Unilateral Home Control · Practice 09

HW45-149 · Practice 09

Use supported split stance, hinge and balance roles to practise left/right control. Both sides fit inside each work window; never double the advertised work time.

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

A1Water bottles
Illustration coming soonWater-bottle reverse lunge

Water-bottle reverse lunge

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
A2Chair + water bottles
Illustration coming soonSeated water-bottle row

Seated water-bottle 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
B1Backpack
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.

Hip-hinge strength
B2Wall
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
C1Floor / mat
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.

Posterior-chain control
C2Mat / floor
Illustration coming soonDead-bug opposite arm and leg reach

Dead-bug opposite arm and leg reach

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 / 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
D2Towel
Illustration coming soonTowel outward-rotation hold

Towel outward-rotation hold

3 × 20–30 s hold

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

Shoulder / scapular control
E1Wall for balance
Illustration coming soonStanding bent-knee calf raise

Standing bent-knee calf raise

3 × 6–10 controlled reps

Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.

Ankle / calf capacity
E2Water bottles
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.

Locomotion / conditioning
F1Bodyweight
Illustration coming soonAlternating heel-dig steps

Alternating heel-dig steps

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
F2Bodyweight
Illustration coming soonStanding calf stretch

Standing calf 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

Coaching & session plan

HW45-149 · Unilateral Home Control · Practice 09

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: 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
Water-bottle reverse lunge · 3–5 reps / side

Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. 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: Chair sit-to-stand

A2
Seated water-bottle 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

B1
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

B2
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

C1
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

C2
Dead-bug opposite arm and leg reach · 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

D1
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

D2
Towel outward-rotation hold · 20–30 s hold

Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed. Unloaded drills train control, not a loaded row. Breathe continuously and release before straining.

Easier: Standing W shoulder-blade control

E1
Standing bent-knee calf raise · 6–10 controlled reps

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

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
Alternating heel-dig steps · 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.

F2
Standing calf 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.

Before you start

Equipment: Water bottles; Chair + water bottles; Backpack; Wall; Floor / mat; Mat / floor; Wall / chair nearby; Towel; Wall for balance

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.