Main focus: quadriceps, 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.
60–90 s at a comfortable pace
Sit upright on a firm chair with both feet grounded. Lift one knee a few centimetres without leaning back. Lower the foot and alternate at a comfortable rhythm.
What you train: Activates the legs and trains coordination from a stable seated position.
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 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 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 trainsStrengthens the legs and glutes for getting up from a chair.
Sit on a sturdy chair without wheels, with your feet on the floor. Lean forwards slightly from the hips, stand up and slowly sit back down.
Technique cuePlace the chair against a wall so it cannot move.
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 trainsStrengthens legs and glutes with additional balance support.
Hold a fixed support. Move your hips back a little and bend your hips and knees to a comfortable depth. Push through the floor to return.
Technique cueKeep your heels down and knees following your feet.
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 quadriceps endurance with wall support.
Rest your back on a wall with feet slightly forward. Lower only a few centimetres and hold 15–20 seconds while breathing, then stand.
Technique cueKeep the bend shallow; a 90° knee angle is unnecessary.
Page and instructions checked; public HTML includes an actual video source. Full playback and audio not observed.
Date checked:
On the page, open Exercise 5: Wall Sit. Its instructions recommend a shallow starting squat; follow your card's 15–20 seconds.
Train
2 × 8
What it trainsStrengthens the quadriceps and trains knee control.
Sit with your back upright and feet on the floor. Slowly straighten one knee through a comfortable range and lower your foot without letting it drop. Alternate sides.
Technique cueKeep your thigh resting on the seat throughout.
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 calves and trains ankle control when rising onto your toes.
With a firm support within reach, lift both heels and lower slowly until your whole foot rests on the floor.
Technique cueKeep your ankles aligned and weight away from the edges of your feet.
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 hamstrings with balance support.
Hold a stable support. Bend one knee to bring the heel back without arching; lower slowly and change sides.
Technique cueKeep knees near each other; the lower leg moves.
Public source and video reference located; YouTube oEmbed HTTP 200 metadata (title: Standing Hamstring Curl; channel: Peak Physio; player offered). Full playback and audio are not certified.
Date checked:
Additional exercise
1 × 6
What it trainsTrains independent toe control and awareness of foot contact.
Sit with feet grounded. Try lifting the big toe while the others stay down, then reverse. Use your hand to help while learning.
Technique cueSeparate big-toe movement from the others, even with a small range.
Public source and video reference located; YouTube oEmbed HTTP 200 metadata (title: Toe Yoga Exercise for Plantar Fasciitis; channel: Sharp HealthCare; player offered). Full playback and audio are not certified.
Date checked:
The official page describes the seated variation. Follow your card's repetitions without forcing your toes.
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