A1Bodyweight![Bodyweight squat exercise illustration]()
Illustration coming soonBodyweight squat
Bodyweight squat
3 × 6–10 controlled reps
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
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HOME PROPS45 MIN12 EXERCISESLEVEL 1HOME
Towel Self-Resistance Practice · Practice 02
HW45-182 · Practice 02
Use self-resistance, not hanging or attachment to furniture. Work at modest tension with unforced breathing, interspersed with simple leg and trunk roles.
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
A2Towel![Seated hand-resisted towel row hold exercise illustration]()
Illustration coming soonSeated hand-resisted towel row hold
Seated hand-resisted towel row hold
3 × 20–30 s hold
Sit securely and create modest resistance between hands while drawing one elbow back. Do not attach the towel to a door or furniture.
B1Stable 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.
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.
C1Floor / 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.
C2Mat / 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.
D1Chair![Chair-supported mini squat exercise illustration]()
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.
D2Towel![Towel pull-apart hold exercise illustration]()
Illustration coming soonTowel pull-apart hold
Towel pull-apart hold
3 × 20–30 s hold
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.
E1Chair![Chair-supported calf raise exercise illustration]()
Illustration coming soonChair-supported calf raise
Chair-supported 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![Gentle alternating towel wring exercise illustration]()
Illustration coming soonGentle alternating towel wring
Gentle alternating towel wring
3 × 6–10 controlled reps
Keep the elbow and wrist comfortable. Use only modest resistance and control both directions without straining.
F1Bodyweight![Seated towel adductor squeeze exercise illustration]()
Illustration coming soonSeated towel adductor squeeze
Seated towel adductor squeeze
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.
F2Bodyweight![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.
Coaching & session plan
HW45-182 · Towel Self-Resistance Practice · Practice 0201 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
Bodyweight 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
A2
Seated hand-resisted towel row hold · 20–30 s hold
Sit securely and create modest resistance between hands while drawing one elbow back. Do not attach the towel to a door or furniture. Breathe continuously and release before straining.
Easier: Self-resisted one-arm row
B1
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
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
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
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
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
D2
Towel pull-apart 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
Chair-supported 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: reduce range, resistance or work time.
E2
Gentle alternating towel wring · 6–10 controlled reps
Keep the elbow and wrist comfortable. Use only modest resistance and control both directions without straining. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: reduce range, resistance or work time.
F1
Seated towel adductor squeeze · 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: Wall forearm plank
F2
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.
Before you start
Equipment: Towel; Stable chair; Fixed countertop; Floor / mat; Mat / floor; 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.