Main focus: back, 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 × 6 gentle repetitions
Place your hands on the wall at chest height and step slightly back. Bend your elbows to bring your chest towards the wall, keeping your body aligned. Push away to straighten your arms and return.
What you train: Strengthens the chest, triceps and shoulders with less load than floor push-ups.
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 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 upper-back mobility from a stable seated position.
Sit upright with both feet on the floor and your arms crossed over your chest. Gently rotate your torso, return to the centre and switch sides.
Technique cueKeep your hips and knees facing forward.
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 × 4 presses of 5 s
What it trainsActivates the back and arms with a sustained pull.
Sit with a strong towel around your shod soles. Hold the ends and gently pull while arms and legs stay still. Keep your chest upright, breathe for five seconds and release the tension.
Technique cueAdjust knee bend for comfort and check the towel first.
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Follow this card's technique and prescription; pressure is gentle and without movement.
Train
2 × 4 presses of 5 s
What it trainsActivates the rear shoulders through sustained wall pressure.
Rest your back on a firm wall with feet slightly apart. Bend both elbows to 90° and gently press them back into the wall for five seconds. Keep your trunk still, breathe and relax.
Technique cueKeep shoulders down and trunk still.
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Open the video on its original page. Follow this card's technique and prescription; pressure is gentle and without movement.
Train
2 × 8
What it trainsStrengthens rear shoulders and trains shoulder-blade control with bent arms.
Lie face down, forehead on a towel and arms in a W. Slightly raise hands and elbows, gently bring shoulder blades together and lower.
Technique cueKeep your neck long and pelvis on the mat.
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Demonstrates the variation with the stated equipment; follow the app's prescription and range.
Train
2 × 8
What it trainsStrengthens rear shoulders and trains shoulder-blade control with open arms.
Lie face down, forehead supported, arms in a T and thumbs up. Raise arms a few centimetres and lower slowly.
Technique cueUse a small range in which you feel shoulder-blade movement.
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Open the demonstration on its original page. Follow your app card's range, equipment and prescription.
Additional exercise
1 × 6
What it trainsTrains shoulder-blade control as the chest approaches and leaves the wall.
Place hands on a wall at shoulder height. With elbows straight, let the chest move slightly closer, then push away to spread your shoulder blades.
Technique cueMove your shoulder blades with straight arms and a stable waist.
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Open the demonstration on its original page. Follow your app card's range, equipment and prescription.
Additional exercise
1 × 6
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.
Author's page, movement description and oEmbed metadata (title, channel and offered player) checked on 2026-10-01. Full playback, framing and audiovisual quality require manual review; player availability does not establish them.
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Use the wall as a reference: touch it with your hips and return without dropping into it.
Additional exercise
1 × 6
What it trainsTrains shoulder and shoulder-blade control in an overhead position.
Lie face down with forehead supported and arms in a Y, thumbs up. Slightly lift arms without raising your chest, then lower with control.
Technique cueKeep shoulders away from ears; a slight hand lift is enough.
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Raise arms in a Y with thumbs up, without shrugging.
Additional exercise
1 × 6
What it trainsTrains coordinated shoulder and shoulder-blade movement while raising the arms.
Stand facing a wall and rest your hands or forearms on it at a comfortable height. Gently slide them upwards and back down without forcing your shoulders.
Technique cueKeep ribs above your pelvis; you do not need to reach the highest point.
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:
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