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
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
Place a miniband above knees and slightly bend hips and knees. Take three short steps sideways with knees following your feet. Return with three steps without fully closing feet or losing tension.
What you train: Works the outer hips against miniband resistance.
Watch video1 × 6 gentle repetitions
Sit upright on a firm chair with both feet grounded. Slowly straighten one knee, lifting the foot through a comfortable range. Bend the knee and lower with control; change legs.
What you train: Strengthens the quadriceps and trains knee control.
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 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.
Date checked:
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.
Train
2 × 8
What it trainsStrengthens each leg and trains balance in a split stance.
Place one foot in front of the other. Lower straight down by bending both knees, then rise without moving your feet.
Technique cueKeep your hips facing forward 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:
Train
2 × 8
What it trainsWorks quadriceps and glutes with a load in front.
Hug a backpack with secured contents to your chest. Bend hips and knees through a comfortable range, then stand.
Technique cueKeep knees following feet and bag contents still.
URL, title, channel and oEmbed response checked; variation identified in the author's title or instructions. Full playback and audio not observed.
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Follow your app card's equipment, range and prescription.
Train
2 × 8
What it trainsWorks the quadriceps against gentle elastic resistance.
Sit with a miniband around both ankles. Keep one foot grounded and partially straighten the other knee against gentle resistance; return and alternate.
Technique cueKeep the thigh supported and avoid locking the knee.
Public page, title and variation instructions checked; VideoPlayer.videoUrl is non-null in the original HTML. Full playback and audio not observed.
Date checked:
The original page includes written instructions in Spanish. Open the demonstration on that page. Follow your app card's range, equipment and prescription.
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.
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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.
EquipmentMiniband, Chair, Cushion 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.
EquipmentBackpack, Cushion, Chair 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.
EquipmentLight dumbbells, Chair and Towel
View full workout