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TRAINERSEYEHW45-199 · 45 MIN
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Mixed-Prop Steady Capacity · Practice 09

HW45-199 · Practice 09

Combine one step, modest bag/bottle resistance and support-based control. Steady quality takes priority over work density; pause for extra setup or recovery whenever needed.

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

A1Stable low step
Illustration coming soonStep-up

Step-up

3 × 6–10 controlled reps

Use a low, fixed, non-slip step. Place the entire foot on it, stand with control, then lower quietly; keep support within reach.

Knee-dominant strength
A2Wall
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
B1Backpack
Illustration coming soonBackpack Romanian deadlift

Backpack 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
B2Chair + water bottle
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.

Pulling / self-resistance
C1Floor / mat
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.

Posterior-chain control
C2Mat / floor
Illustration coming soonBent-knee side plank

Bent-knee side plank

3 × 12–15 s / 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
D2Chair + water bottles
Illustration coming soonSeated light water-bottle scaption

Seated light water-bottle scaption

3 × 6–10 controlled reps

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

Shoulder / scapular control
E1Backpack
Illustration coming soonBackpack bear-hug hold

Backpack bear-hug hold

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.

Trunk control
E2Wall
Illustration coming soonWall-supported toe raise

Wall-supported toe 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
F1Bodyweight
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
F2Chair
Illustration coming soonSeated figure-four hip stretch

Seated figure-four hip stretch

3 × 3–5 reps / side

Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target.

Controlled accessory

Coaching & session plan

HW45-199 · Mixed-Prop Steady Capacity · 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
Step-up · 6–10 controlled reps

Use a low, fixed, non-slip step. Place the entire foot on it, stand with control, then lower quietly; keep support within reach. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Chair sit-to-stand

A2
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

B1
Backpack 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
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

C1
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

C2
Bent-knee side plank · 12–15 s / side

Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. 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: 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
Seated light water-bottle scaption · 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 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: Standing W shoulder-blade control

E1
Backpack bear-hug hold · 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. Secure the bag contents and check every handle and seam; no swinging. Breathe continuously and release before straining.

Easier: Wall forearm plank

E2
Wall-supported toe 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

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
Seated figure-four hip stretch · 3–5 reps / side

Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target. 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: reduce range, resistance or work time.

Before you start

Equipment: Stable low step; Wall; Backpack; Chair + water bottle; Floor / mat; Mat / floor; Chair; Chair + water bottles

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.