Eight stability tasks with loaded carries, unilateral pushes and pulls. Challenge comes from resisting loaded bending and rotation and controlling longer levers. 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
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 × 6 gentle repetitions
Lie on your back, knees bent, feet grounded and arms towards the ceiling. Move one arm back towards your head while gently breathing out. Return upward and alternate, preserving your natural back position.
What you train: Trains trunk control while moving an arm with feet supported.
Watch video1 × 6 gentle repetitions
Place hands below shoulders and knees below hips on a mat. Slide one hand forward and lift slightly if your torso stays still. Return it below your shoulder with control and alternate.
What you train: Trains trunk stability when one hand leaves the floor.
Watch video3 × 6–8 per side · RIR 2
What it trainsStrengthens the shoulder and triceps and trains trunk stability in half kneeling.
Kneel on one knee on a mat and place the opposite foot forwards, with a wide base. Press a dumbbell from your shoulder to overhead and return with control. Keep your pelvis and ribs still, without leaning to complete the repetition.
Technique cueKeep enough side-to-side space between your points of support to stay stable.
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 × 6–8 per side · RIR 2
What it trainsStrengthens the back and arms with additional support for your trunk.
Support yourself with one hand and hold your torso at a comfortable angle. Pull the dumbbell towards your hip without rotating your body; lower with control until your arm is straight. Choose a challenging weight that does not require momentum.
Technique cueChoose a challenging weight that you can move without momentum.
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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Author, title, description and automatic Spanish subtitles checked. Original audio, support 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 posture and range guide. Retain the support and prescription in this card; the main demonstration shows the reference variation. YouTube offers automatic Spanish subtitles.
3 × 30–45 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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3 × 25–40 s each side
What it trainsTrains side abdominal endurance and pelvic control with a narrow support base.
Rest on your forearm and the sides of your feet. Lift your pelvis to form a comfortable straight line, and breathe without rotating.
Technique cuePlace your elbow below your shoulder; stop if alignment is lost.
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 × 20–35 s
What it trainsWorks abdominal control and endurance by slightly increasing the distance of your arm support.
Place your elbows slightly ahead of your shoulders, only as far as you can keep your abdomen firm and breathe without arching your back. The video shows the basic position; adjust the lever gradually.
Technique cueThe video shows the basic position; here you move your elbows forwards gradually and with control.
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 × 25–35 s
What it trainsTrains abdominal control and shoulder and hip stability with knees lifted.
From your hands and feet, lift your knees a few centimetres. Keep your back and pelvis still throughout the block while breathing. This is a control accessory, not a maximum-duration test.
Technique cueThis block focuses on postural control, not holding for as long as possible.
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 × 6–8 per side · RIR 2
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.
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2 × 40–60 s
What it trainsStrengthens grip and trains trunk stability while carrying weight.
Hold a dumbbell in each hand and walk with controlled steps through a clear space.
Technique cueChoose a load that allows upright walking and relaxed shoulders.
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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.
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Walk or cycle gently for 3–5 minutes. Duration includes warm-up, sets and suggested rest; allow longer if needed. Let the muscles recover before another similar hard session.
Record weight, reps and effort reserve. Keep the load until you reach the top of the range in every set with the intended RIR for two sessions. Then add the smallest available increment and return to the lower end. Reduce load if you miss the minimum or lose technique. Do not add this on top of another hard session for the same muscles.
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.
Nine exercises prioritise Romanian deadlifts, rows and hip work. Posterior strength and stability with progressive loading. Coordinate with other leg sessions. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workoutNine exercises and 20 work sets. Loaded squats and hinges, pushing, pulling and accessories. Tempo controls execution; it does not replace an appropriately challenging load. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workoutNine exercises to alternate with another full-body session, allowing recovery between them. Prioritises pressing and unilateral legs, with 18 work sets and clear load targets. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workout
