Main focus: abductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
Read the workout without signing up. The app adds a timer, set logging and access to your activity.
Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
Start with this gentle preparation before your working sets. The listed duration includes the warm-up.
60–90 s at a comfortable pace
Choose a clear, safe area and start walking at a comfortable pace. Take regular steps with your arms moving naturally. Keep a pace that allows conversation and slow down to finish.
What you train: Warms up the body and trains arm-leg coordination while walking.
Watch video1 × 6 gentle repetitions
Sit upright on a firm chair with both feet grounded. Slowly straighten one knee, lifting the foot through a comfortable range. Bend the knee and lower with control; change legs.
What you train: Strengthens the quadriceps and trains knee control.
Watch video1 × 5 gentle shifts onto the toes
Sit with feet grounded and toes relaxed, without loading the outer foot edge. Lift only the big toe, keeping the other four down. Lower it and lift the other toes; alternate slowly, using a hand if needed.
What you train: Trains independent toe control and awareness of foot contact.
Watch videoAdditional exercise
1 × 6
What it trainsTrains ankle mobility with the foot grounded.
With your foot planted near a wall, move your knee forwards without lifting your heel. Return and repeat.
Technique cueStay within a comfortable range; your knee need not touch the wall.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Additional exercise
1 × 6
What it trainsTrains hip mobility with hand and knee support and little weight on the legs.
From your hands and knees, slowly move your hips backwards and return to the starting position.
Technique cueStop where your hips and knees remain comfortable.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Train
2 × 8
What it trainsWorks the outer hips against miniband resistance.
With a band above knees and hips slightly bent, take three short sideways steps and return, maintaining comfortable tension.
Technique cueKeep steps short and tension comfortable in both directions.
Public page, title and variation instructions checked; VideoPlayer.videoUrl is non-null in the original HTML. Full playback and audio not observed.
Date checked:
Open the demonstration on its original page. Follow your app card's range, equipment and prescription.
Train
2 × 8
What it trainsWorks the hip abductors, especially the gluteus medius.
Lie on your side with the lower leg bent. Slightly raise the straight upper leg and lower slowly.
Technique cueKeep toes forward and use a short lift.
Public page, title and variation instructions checked; VideoPlayer.videoUrl is non-null in the original HTML. Full playback and audio not observed.
Date checked:
Open the demonstration on its original page. Follow your app card's range, equipment and prescription.
Train
2 × 8
What it trainsWorks the outer hip and side-lying pelvic control.
Lie on your side with knees bent and feet together. Open the upper knee without rotating your pelvis, then return slowly.
Technique cueStop opening as soon as your pelvis starts rolling back.
Public page, title and variation instructions checked; VideoPlayer.videoUrl is non-null in the original HTML. Full playback and audio not observed.
Date checked:
Open the demonstration on its original page. Follow your app card's range, equipment and prescription.
Train
2 × 8
What it trainsWorks glutes and lateral hip control against band tension.
Lie with feet grounded and a miniband above your knees. Raise your pelvis without arching your back, keep knees aligned and lower slowly.
Technique cueKeep comfortable knee spacing without stretching the band maximally.
Public page, title and variation instructions checked; VideoPlayer.videoUrl is non-null in the original HTML. Full playback and audio not observed.
Date checked:
Open the demonstration on its original page. Follow your app card's range, equipment and prescription.
Additional exercise
1 × 6
What it trainsStrengthens the legs and glutes for getting up from a chair.
Sit on a sturdy chair without wheels, with your feet on the floor. Lean forwards slightly from the hips, stand up and slowly sit back down.
Technique cuePlace the chair against a wall so it cannot move.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Additional exercise
1 × 6
What it trainsStrengthens the glutes through hip extension from the floor.
Lie with your feet on the floor and knees bent. Lift your pelvis and lower with control.
Technique cueStop rising when your hips and trunk are aligned.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Additional exercise
1 × 6
What it trainsWorks the inner-thigh adductors through a sustained contraction.
Sit with feet grounded and a cushion between your knees. Gently squeeze for five seconds and fully relax.
Technique cueUse moderate force without tensing your whole body.
Official page HTTP 200; title, movement instructions and VideoPlayer offering a video checked. Full playback and audio not checked.
Date checked:
The resource uses a soft ball; the card allows a cushion as soft support for the same movement.
Additional exercise
1 × 6
What it trainsPractises calm standing breathing and awareness of chest and rib movement.
With feet firm and knees relaxed, inhale without shrugging and exhale slowly. Complete five comfortable cycles.
Technique cueUse a natural rhythm without forcing air in or out.
Public source and video reference located; YouTube oEmbed HTTP 200 metadata (title: Long Covid: Film 3.3 - Retrain your breathing while standing; channel: NHS Hampshire and Isle of Wight; player offered). Full playback and audio are not certified.
Date checked:
The resource teaches standing breathing technique; the card does not prescribe treatment for COVID or a respiratory disorder.
Walk slowly and breathe comfortably for 2–3 minutes. Allow at least one recovery day before repeating hard strength work for the same muscle group.
Open workout in the app →General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
Main focus: adductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentBackpack, Cushion, Chair and Exercise mat
View full workoutMain focus: forearms, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentLight dumbbells, Chair and Towel
View full workoutAn option for home training without a fully equipped gym. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentResistance band, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workout