A1Stable support nearby![Supported small hip circle exercise illustration]()
Illustration coming soonSupported small hip circle
Supported small hip circle
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.
TRAINERSEYEMove with precision · live with confidence
MoProMOVEMENT INTELLIGENCE
HOME PROPS45 MIN12 EXERCISESLEVEL 1HOME
Mobility–Strength Home Flow · Practice 08
HW45-178 · Practice 08
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.
B1Wall![Standing wall-supported chest rotation exercise illustration]()
Illustration coming soonStanding wall-supported chest rotation
Standing wall-supported chest 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.
C1Bodyweight![Standing hip hinge exercise illustration]()
Illustration coming soonStanding hip hinge
Standing 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.
C2Towel![Seated self-resisted towel row exercise illustration]()
Illustration coming soonSeated self-resisted towel row
Seated self-resisted towel row
3 × 6–10 controlled reps
Sit tall and use hand-against-hand towel tension for a slow row. Keep the shoulders down and use the same range on both sides.
D1Floor / mat![Glute bridge hold exercise illustration]()
Illustration coming soonGlute bridge hold
Glute bridge hold
3 × 20–30 s hold
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
D2Mat / floor![Bird dog exercise illustration]()
Illustration coming soonBird dog
Bird dog
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![Towel outward-rotation hold exercise illustration]()
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.
F1Bodyweight![March in place exercise illustration]()
Illustration coming soonMarch in place
March in place
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
HW45-178 · Mobility–Strength Home Flow · Practice 0801 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 small hip circle · 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
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
Standing wall-supported chest 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
Standing 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
Seated self-resisted towel row · 6–10 controlled reps
Sit tall and use hand-against-hand towel tension for a slow row. Keep the shoulders down and use the same range on both sides. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Self-resisted one-arm row
D1
Glute bridge hold · 20–30 s hold
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly. Breathe continuously and release before straining.
Easier: Glute bridge
D2
Bird dog · 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
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
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
F1
March in place · 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; Wall; Fixed countertop; Towel; Floor / mat; Mat / floor; Stable chair
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.