MoPro
TrainersEye · Session of the Day
12-Minute Morning Q
Trainer's Eye
Block 3 · Engine · Session Q

Jump far.
Walk back.
Go again.

The broad jump teaches distance and control; the rest of the session keeps the hips honest.

  • Qsession
  • B3Engine
  • 12:00on the clock
  • — donecompleted

Landing is a skill

Muscles, not joints, should absorb a landing. Quiet feet are the test.

Tempo is free load

Three seconds down turns a light exercise into a hard one without adding a gram.

Exercise is a mood drug

One bout lifts mood and lowers anxiety for hours — effects that show up after a single session, not months in.

Three couplets · two rounds · twelve minutes · a day of return

A

Jump and return

Broad jumps + shoulder taps
A1

Broad jump and walk back

60 s · reps to beat

Swing the arms, jump forward, land soft and quiet, walk back; count jumps.

Easier step forward and back  ·  Harder jump further

R1R2—
A2

Push-up to shoulder tap

10 reps · ×2

Push up, then tap the opposite shoulder — hips do not rock.

Easier knees down  ·  Harder feet closer together

R1R2
B

Kick and sit

Side kicks + elevated squat
B1

Side kicks

60 s · reps to beat

Knee up, then extend out to the side; hips open, land where you started.

Easier lower kick  ·  Harder hold the leg out

R1R2—
B2

Heels-elevated squats

15 reps · ×2

Heels on a book; sit straight down, chest tall, knees over the toes.

Easier flat feet  ·  Harder hold the backpack

R1R2
C

Band walk

Monster walk + kickbacks
C1

Monster walk

60 s · steps to beat

Wide stance, knees out; step diagonally forward and back staying low.

Easier smaller steps  ·  Harder wider stance

R1R2—
C2

Glute kickbacks

12/side · ×2

On all fours; squeeze the glute first, drive the heel to the ceiling.

Easier smaller range  ·  Harder 2-s hold

R1R2

The clock

Round 1the warm-up — 70%, perfect form
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2the score round — beat every Round 1 number
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the strength set → 10 s to move on. Done at 12:00.

How to run it

  1. Pace it: you should finish each 60 s able to say a short sentence.
  2. Nose in, mouth out. A steady rhythm beats a hard start.
  3. The score is clean reps, not fast ones. Sloppy reps do not count.
  4. Land quietly — quiet feet mean the muscles, not the joints, are absorbing.

Tick it off

MovementRound 1Round 2Best
A1Broad jump and walk backreps in 60 s —
A2Push-up to shoulder tap10 reps
B1Side kicksreps in 60 s —
B2Heels-elevated squats15 reps
C1Monster walksteps in 60 s —
C2Glute kickbacks12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-MORNING-Q