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TRAINERSEYEHW45-187 · 45 MIN
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Towel Self-Resistance Practice · Practice 07

HW45-187 · Practice 07

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

A1Chair
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.

Knee-dominant strength
A2Towel
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.

Pulling / self-resistance
B1Wall
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
B2Towel
Illustration coming soonTowel hand-to-hand chest squeeze

Towel hand-to-hand chest squeeze

3 × 20–30 s hold

Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.

Pushing strength
C1Floor / mat
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.

Posterior-chain control
C2Floor / mat
Illustration coming soonSupine alternating march

Supine alternating march

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
D1Chair
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
D2Bodyweight
Illustration coming soonStanding W shoulder-blade control

Standing W shoulder-blade control

3 × 6–10 controlled reps

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

Shoulder / scapular control
E1Chair
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.

Ankle / calf capacity
E2Towel
Illustration coming soonTowel self-resisted elbow extension

Towel self-resisted elbow extension

3 × 6–10 controlled reps

Keep the elbow and wrist comfortable. Use only modest resistance and control both directions without straining.

Arm / grip capacity
F1Towel
Illustration coming soonSeated towel hand slide

Seated towel hand slide

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
F2Bodyweight
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.

Locomotion / conditioning

Coaching & session plan

HW45-187 · Towel Self-Resistance Practice · Practice 07

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
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

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
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

B2
Towel hand-to-hand chest squeeze · 20–30 s hold

Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly. Breathe continuously and release before straining.

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
Supine alternating march · 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
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

D2
Standing W shoulder-blade control · 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: reduce range, resistance or work time.

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
Towel self-resisted elbow extension · 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 hand slide · 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.

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: Chair; Towel; Wall; Floor / mat

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.