SHIFT Fit
Front back weight shift
Front back weight shift: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand in a comfortable split stance.
- Shift weight gently between front and back foot. Keep both feet on the floor.
- 1 set × 5 reps per lead foot. Use a smooth, controlled pace. Complete both lead-foot positions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep both feet on the floor.
Equipment
- fixed counter
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 1 set × 5 reps per lead foot. | fixed counter |
| beginner | 2 sets × 5 reps per lead foot; 45s rest between sets. | fixed counter |
| beginner | 2 sets × 8 reps per lead foot; 60s rest between sets. | fixed counter |
| beginner | 1 set × 8 reps per lead foot. | fixed counter |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Removing support too soon; looking down throughout; reaching or stepping beyond a stable base. Exercise check: Keep both feet on the floor.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.