SHIFT Fit
Mini band monster walk
Mini band monster walk: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand in shallow squat.
- Take diagonal steps forwards with steady band tension. Avoid knees collapsing inward.
- 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. Avoid knees collapsing inward.
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. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Leaning the trunk sideways; turning the pelvis; taking steps so wide that the knees cave inward. Exercise check: Avoid knees collapsing inward.
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.