Workout 06 · Own each position
Balance & Stability
Improve control during stance changes, single-leg tasks and trunk-loading positions without relying on speed.
How to run it
Complete 3 rounds. Use support freely; reduce support only when control remains consistent.
Warm-up
- Tandem stance — 20 sec each way
- March with 2-second pause — 6 per side
- Heel-to-toe walk — 8 steps
- Hip hinge to wall — 8 reps
Main workout
Open each exercise for coaching notes and the demonstration video where available.
01Single-Leg Balance with Reach
5 reaches per side
Keep a soft knee and reach only as far as you can return without hopping.
Keep fingertips on a wall.
02Wall Walk Bodyweight Squat
6 reps
Make each transition quiet and deliberate.
Use one step between squats.
03Bear Hold
15–25 sec
Create tension through hands and feet while keeping the neck relaxed.
Knees-down hover preparation.
04Tandem Stance Balance
6 per side
Place one foot directly in front of the other, soften the knees and hold steady while breathing calmly.
Stand beside a wall or counter for a light fingertip touch.
05Lower Body Only Deadbug
6 per side
Use the floor to practice control before returning to standing work.
Heel taps.
Finish
Finish with one comfortable 30-second balance hold per side near a stable support.