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
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
Hold a light band in front of your chest, elbows slightly bent. Move your hands apart through a comfortable shoulder range. Slowly bring your hands together, controlling the band's tension.
What you train: Strengthens the rear shoulders and trains shoulder-blade movement.
Watch video1 × 6 gentle repetitions
Sit or stand, shoulders relaxed, looking forward with chin at a natural height. Slowly turn your head comfortably to one side without moving your trunk. Return to centre and turn the other way without circling.
What you train: Trains controlled neck rotation within a comfortable range.
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 × 8
What it trainsStrengthens the back and arms with additional support for your trunk.
Place one hand on a firm surface and lean forwards. Pull the dumbbell towards your hip, then lower slowly.
Technique cueKeep your shoulders and hips facing the same way.
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, 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.
Train
2 × 8
What it trainsTrains back and arm pulling strength and hinged trunk stability.
Stand firmly, slightly bend knees and hinge from your hips. Pull both dumbbells towards your ribs and lower with control.
Technique cueKeep shoulders away from ears and your back still.
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Open the demonstration on its original page. Follow your app card's range, equipment and prescription.
Train
2 × 8
What it trainsWorks the back and arms while the trunk holds a hinged position.
Stand on a band's centre with both feet and hold its ends. Hinge forward, draw elbows back and return slowly.
Technique cueEnsure the band cannot slip and keep its path away from your face.
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Demonstrates the variation with the stated equipment; follow the app's prescription and range.
Train
2 × 4 presses of 5 s per arm
What it trainsTrains shoulder strength through a stationary backward press.
Stand with your back to a firm wall, one straight arm beside your body. Gently press the arm backwards without moving your trunk. Hold five seconds while breathing, relax and change arms.
Technique cueKeep the arm beside your body and shoulder down.
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Open the video on its original page. Follow this card's technique and prescription; pressure is gentle and without movement.
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.
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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.
EquipmentMiniband, Chair, Cushion and Exercise mat; Clear gym space
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; Clear gym space
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; Clear gym space
View full workout