Main focus: core, 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.
1 × 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 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 × 6 gentle repetitions
Stand a short distance in front of a wall, facing away, knees slightly bent. Send your hips back to lightly touch the wall as you hinge forward. Push through your feet to stand without moving them.
What you train: Teaches hip-back movement and trunk coordination before loaded hinging.
Watch videoAdditional exercise
1 × 6
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 × 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 trainsTrains trunk control while moving an arm with feet supported.
Lie with knees bent and feet grounded. Exhale while moving one arm back within a comfortable range; return and alternate.
Technique cueShorten the arm range if ribs lift or your back moves.
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Date checked:
The demonstration keeps feet grounded; it is not the raised-leg variation. Follow the app's prescription rather than the original website's fatigue-based proposals.
Train
2 × 8
What it trainsTrains abdominal control while one leg moves and your pelvis stays steady.
Lie on your back with your knees bent and both feet on the floor. Slide one heel away and bring it back without moving your pelvis. Alternate sides.
Technique cueExhale gently as the foot slides away; shorten the range if your back arches.
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 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.
Date checked:
Train
2 × 8
What it trainsTrains trunk alignment while the wall supports part of your weight.
Place your hands on the wall at shoulder height, with your arms straight but elbows unlocked. Move your feet slightly away and keep your head, torso and hips aligned as you breathe.
Technique cueKeep elbows straight without locking; stop before your posture changes.
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:
The demonstration uses hands on the wall with arms straight.
Additional exercise
1 × 6
What it trainsTrains single-leg balance and trunk control.
With one hand near a stable support, slowly raise one knee and lower without leaning your torso. Alternate legs.
Technique cueLift lower if you need to lean or lose stability.
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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 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 openings per side
What it trainsTrains abdominal and pelvic control while one hip moves.
Lie on your back, head supported, knees bent and feet together on the floor. Slowly open one knee sideways without rotating your pelvis. Return to centre and alternate while breathing normally.
Technique cueKeep the opposite knee and foot still; the pelvis does not follow.
Title, author and YouTube player checked through oEmbed HTTP 200; full playback not observed.
Date checked:
Knee-opening demonstration. Follow your card's prescription and keep your pelvis stable.
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: 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.
EquipmentChair, Cushion, Fixed support and Exercise mat
View full workoutMain 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.
EquipmentChair, Cushion, Fixed support 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.
EquipmentTowel, Light bottle and Chair
View full workout