SHIFT Fit
Low obstacle step over
Low obstacle step over: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand facing a low soft obstacle.
- Step over it one foot at a time. Clear the obstacle fully with each foot and retain fixed hand support.
- 3 bouts × 15s; 45s rest between bouts. Use a clear lane and the specified support. Turn or reset slowly; no speed target. Keep breathing; stop a bout if position or control is lost. Clear the obstacle fully with each foot and retain fixed hand support.
Equipment
- full gym
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 |
|---|---|---|
| intermediate | 3 bouts × 15s; 45s rest between bouts. | full gym |
| intermediate | 3 bouts × 25s; 60s rest between bouts. | full gym |
| intermediate | 3 bouts × 35s; 75s rest between bouts. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Removing support too soon; looking down throughout; reaching or stepping beyond a stable base. Exercise check: Clear the obstacle fully with each foot and retain fixed hand support.
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.