Read, apply, check
Choose a stable setup, practice with control and record a change you can repeat.
Choose the task that fits what you are trying to understand. Each resource includes an explanation, practical examples and references. For an exercise sheet, try the questions before opening the solutions.
Start with the highest secure support that lets you practise comfortably with control, often a suitable wall. A fixed counter can be another option; the floor is not a required destination. Compare your setup, body line and comfortable range before counting repetitions, then record one change at a time so the next session is useful evidence.
A mat fitting between the furniture does not establish that your workout fits. Check where your arms and legs travel, how you enter and leave each position, the floor and any support, and the route through the room. Resolve a relevant obstacle before starting; shortening the session does not remove it.
Choose the chair for the movement you will actually do. Check stability, seated fit, floor contact, condition and the matching manufacturer instructions. Keep seated movement and hand support distinct from pressing, dips or stepping onto a seat, then record any concern that needs resolving before exercise.
Write the exercise version, comfortable range, named movement phases and counting unit before comparing repetitions. Use three complete fictional records for wall press-ups, squats and bird-dog, then check whether two sessions used similar conditions. Keep estimates, changed attempts and per-side counts visible.
Choose the movement by its actual space requirements, then judge the effort during the work rather than from the no-jump label. Use an original two-path sketch, five standing options, talk-test examples and a short response record to separate effort, sound, setup and stop decisions.