Trunk control during alternating movements and loaded carries. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
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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
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
Start on hands and knees, with hands below shoulders. Slide one leg back, keeping its toes on the floor. Slide the foot back until your knee rests, then change sides.
What you train: Trains trunk and pelvic control as one leg slides along the floor.
Watch video1 × 5 gentle repetitions per side
Lie on your side with knees bent and arms in front. Open the upper arm backwards with a gentle rotation of your chest. Close the arm slowly; complete both sides.
What you train: Trains upper-back rotation while your pelvis remains supported.
Watch video2 × 5 each side
What it trainsTrains abdominal control while the arms and legs move.
Lie with your arms raised and knees bent. Slowly reach your opposite arm and leg away, then return.
Technique cueShorten the range if your back cannot stay 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.
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2 × 5 each side
What it trainsTrains trunk stability and opposite arm-leg coordination.
From your hands and knees, extend your opposite arm and leg without rotating your torso. Return and alternate sides.
Technique cueReach long rather than lifting your leg above your trunk.
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 abdominal endurance to hold the body aligned.
Rest on your forearms and toes. Keep your torso stable for a short hold and breathe normally.
Technique cueEnd the hold when you can no longer maintain a stable position.
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 each side
What it trainsStrengthens the side abdominal muscles with extra support from your knees.
Rest on one forearm and your bent knees. Lift your pelvis while keeping your shoulder stable, and breathe throughout the hold.
Technique cuePush through your forearm so your shoulder does not sink.
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2 × 8
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.
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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 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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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.
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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.
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