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.
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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
Stand in a clear area to march on the spot or move slowly forward. Raise one knee comfortably, coordinating the opposite arm. Place the foot down with control and alternate in a steady rhythm.
What you train: Trains arm-leg coordination and balance while raising each knee.
Watch video1 × 5 gentle repetitions per side
Stand beside a firm support and hold it for stability. Move one leg slightly back without leaning your trunk. Return with control and complete the other side.
What you train: Strengthens the glutes through hip extension with a still trunk.
Watch video1 × 5 gentle repetitions per side
Stand holding a fixed support with both feet facing forward. Lift one leg slightly sideways without leaning your trunk. Lower slowly and complete the other side.
What you train: Strengthens the side hip muscles and trains pelvic control.
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 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.
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The resource uses a soft ball; the card allows a cushion as soft support for the same movement.
Train
2 × 8
What it trainsWorks the lower leg's inner-thigh adductors.
Lie on your side, crossing the upper leg with its foot planted in front. Raise the straight lower leg a few centimetres and lower slowly.
Technique cueA small lift is enough; you need not raise your trunk.
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Train
2 × 8
What it trainsWorks glutes, quadriceps and adductors in a wide stance.
Stand slightly wider than shoulder width with toes slightly outward. Bend hips and knees, then stand. Match width to your mobility.
Technique cueMatch stance width to your mobility; it need not be extreme.
Official Vimeo oEmbed HTTP 200 metadata: title, author, 20 s duration and player URL checked. Full playback and audio not observed.
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Unloaded wide-stance squat reference. Match foot spacing and range to your mobility, following the app's cues and prescription.
Train
2 × 8
What it trainsWorks quadriceps and glutes with a load in front.
Hug a backpack with secured contents to your chest. Bend hips and knees through a comfortable range, then stand.
Technique cueKeep knees following feet and bag contents still.
URL, title, channel and oEmbed response checked; variation identified in the author's title or instructions. Full playback and audio not observed.
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Follow your app card's equipment, range and prescription.
Additional exercise
1 × 6
What it trainsTrains hip mobility and gently stretches the inner thighs.
From your hands and knees, extend one leg to the side with your foot on the floor. Move your hips back a little, then return.
Technique cueKeep your hips facing forward rather than turning towards the extended leg.
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 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.
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Open the demonstration on its original page. Follow your app card's range, equipment and prescription.
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.
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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: 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.
EquipmentMiniband, Chair, Cushion and Exercise mat; Clear gym space
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; Clear gym space
View full workoutMain focus: biceps, 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.
EquipmentDumbbells, Resistance band, Chair and Towel; Clear gym space
View full workout