A1Stable support nearby![Supported forward ankle rock exercise illustration]()
Illustration coming soonSupported forward ankle rock
Supported forward ankle rock
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.
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HOME PROPS45 MIN12 EXERCISESLEVEL 1HOME
Mobility–Strength Home Flow · Practice 01
HW45-171 · Practice 01
Use active, comfortable movement preparation before controlled strength roles. Mobility stations stay low effort; do not force long end-range holds before harder work.
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
A2Chair![Chair-touch squat exercise illustration]()
Illustration coming soonChair-touch squat
Chair-touch squat
3 × 6–10 controlled reps
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
B1Chair![Seated upper-back rotation exercise illustration]()
Illustration coming soonSeated upper-back rotation
Seated upper-back rotation
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.
B2Fixed countertop![Fixed-countertop push-up exercise illustration]()
Illustration coming soonFixed-countertop push-up
Fixed-countertop push-up
3 × 6–10 controlled reps
Use only a fixed, load-bearing counter that cannot tip or slide. Lower the chest between the hands with the body moving as one unit.
C1Stable chair![Seated hip hinge exercise illustration]()
Illustration coming soonSeated hip hinge
Seated 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.
C2Chair + water bottle![One-arm supported water-bottle row exercise illustration]()
Illustration coming soonOne-arm supported water-bottle row
One-arm supported water-bottle row
3 × 3–5 reps / side
Brace a free hand on a fixed surface. Row the bottle with the other arm, keeping the trunk still; match work on both sides.
D1Floor / mat![Glute bridge exercise illustration]()
Illustration coming soonGlute bridge
Glute 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.
D2Mat / 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.
E1Stable chair![Seated calf raise exercise illustration]()
Illustration coming soonSeated calf raise
Seated calf raise
3 × 6–10 controlled reps
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.
E2Towel![Wide-grip towel shoulder raise exercise illustration]()
Illustration coming soonWide-grip towel shoulder raise
Wide-grip towel shoulder raise
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.
F1Bodyweight![Side step-touch exercise illustration]()
Illustration coming soonSide step-touch
Side step-touch
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.
F2Bodyweight![Cross-body shoulder stretch exercise illustration]()
Illustration coming soonCross-body shoulder stretch
Cross-body shoulder 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.
Coaching & session plan
HW45-171 · Mobility–Strength Home Flow · Practice 0101 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
Supported forward ankle rock · 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-touch 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
Seated upper-back rotation · 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.
B2
Fixed-countertop push-up · 6–10 controlled reps
Use only a fixed, load-bearing counter that cannot tip or slide. Lower the chest between the hands with the body moving as one unit. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall push-up
C1
Seated 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: Wall-target hip hinge
C2
One-arm supported water-bottle row · 3–5 reps / side
Brace a free hand on a fixed surface. Row the bottle with the other arm, keeping the trunk still; match work on both sides. 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: Self-resisted one-arm row
D1
Glute 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 hold
D2
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.
E1
Seated 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
Wide-grip towel shoulder raise · 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.
F1
Side step-touch · 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
Cross-body shoulder 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: Stable support nearby; Chair; Fixed countertop; Stable chair; Chair + water bottle; Floor / mat; Mat / floor; Towel
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.