Strength and low-speed movement to complement team training. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
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
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 fixed support with both heels grounded. Lift the fronts of your feet without shifting your body back. Slowly lower until your whole feet rest on the floor.
What you train: Strengthens the front lower-leg muscles that lift your toes while walking.
Watch video1 × 6 gentle repetitions
Stand beside a firm support with weight shared between both feet. Slowly raise both heels without shifting forward. Lower with control until your whole feet are grounded.
What you train: Strengthens the calves and trains ankle control when rising onto your toes.
Watch video1 × 6 each side
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.
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3 × 20 s
What it trainsTrains sideways movement, braking and foot placement.
Take short sideways steps on level ground. Control your stop and change direction without crossing your feet.
Technique cueStart slowly; increase speed only while your footwork stays controlled.
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.
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Start with short, slow steps; match speed to your session.
2 × 8
What it trainsStrengthens the quadriceps and glutes while your trunk supports the weight.
Keep your feet planted and hold a dumbbell close to your chest. Bend your hips and knees with control, then push through the floor to stand.
Technique cueKeep your knees pointing in the same direction as your toes.
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:
Author, title, chapters and original Spanish track checked in the player. Equipment and full playback not checked. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Supplementary tutorial on foot positioning, grip, lowering and breathing. For this card's dumbbell variation, also consult the main demonstration and follow your session's prescription.
2 × 6 each side
What it trainsStrengthens the glutes and quadriceps and trains balance while stepping back.
Step backwards, bend both knees and return to your starting stance. Alternate sides, pausing in a stable position.
Technique cueKeep the front knee following the direction of your foot.
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.
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2 × 20 s
What it trainsTrains calf endurance through a stationary heel-raise hold.
Raise your heels with stable support and hold a comfortable position for a few seconds. Lower slowly.
Technique cueFinish before you start losing ankle stability.
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.
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2 × 8
What it trainsStrengthens the chest, triceps and shoulders with less load than floor push-ups.
Place your hands at chest height. Bend your elbows to move towards the wall, then push back to the start.
Technique cueMove your whole body together, rather than just your head.
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.
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2 × 25 s each side
What it trainsStrengthens grip and trains the trunk to resist an uneven load while walking.
Walk slowly through a clear area holding a dumbbell at one side. Switch hands when you finish.
Technique cueKeep your shoulders level even though only one side carries weight.
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.
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Additional exercise
1 × 5
What it trainsGently mobilises the shoulders and shoulder blades before activity.
Sitting or standing, let your arms relax. Make small, slow circles with your shoulders backwards, then forwards.
Technique cueKeep your head still and breathe naturally.
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.
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Additional exercise
1 × 5
What it trainsTeaches hip-back movement and trunk coordination before loaded hinging.
Stand with your back a short distance from a wall. With your knees slightly bent, push your hips back until they brush the wall, then stand upright again.
Technique cueUse the wall as a hip reference, not a place to drop your weight.
Author's page, movement description and oEmbed metadata (title, channel and offered player) checked on 2026-10-01. Full playback, framing and audiovisual quality require manual review; player availability does not establish them.
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Use the wall as a reference: touch it with your hips and return without dropping into it.
Finish with 3 minutes of gentle movement. Duration is approximate: extend breaks when needed and review recovery.
First complete repetitions with good technique. In another session increase only reps, range or a small amount of load. Reduce work if recovery worsens.
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.
Seven progressively active tasks to prepare legs, ankles, hips and movement before your sport. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentLevel space, Wall or fixed support
View full workoutGeneral supplementary work for runners; coordinate it with your weekly mileage. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentDumbbells, Step, Wall, Support and Exercise mat
View full workoutNine exercises: short jumping efforts with full recovery, followed by loaded leg and upper-body strength. For athletes who already control landings. Power comes first, before fatigue. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells, Stable support, Exercise mat and Dry, clear space; Stable wall for supplementary exercises
View full workout