Nine exercises and 20 work sets. Loaded squats and hinges, pushing, pulling and accessories. Tempo controls execution; it does not replace an appropriately challenging load. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
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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
Choose a clear, safe area and start walking at a comfortable pace. Take regular steps with your arms moving naturally. Keep a pace that allows conversation and slow down to finish.
What you train: Warms up the body and trains arm-leg coordination while walking.
Watch video1 × 5 gentle repetitions per side
Place one foot near a wall with the whole sole grounded. Move your knee forward in line with your toes, keeping the heel down. Return slowly and repeat with the other ankle.
What you train: Trains ankle mobility with the foot grounded.
Watch video1 × 6 gentle repetitions
With relaxed arms, gently open and close your hands without maximum squeezing. Make small wrist circles within a comfortable range. Reverse direction and finish by relaxing hands and forearms.
What you train: Mobilises hands and wrists before gripping or weight-bearing exercises.
Watch video3 × 6–8 · RIR 2
What it trainsStrengthens the quadriceps and glutes while your trunk supports the weight.
Hold a dumbbell close to your chest with both feet firm. Lower between your hips to a depth you can control, then rise with your torso steady. Use a load that makes the final repetitions challenging without losing your range.
Technique cueThe weight should make the final repetitions challenging without forcing you to shorten the lowering phase.
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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.
3 × 6–8 · RIR 2
What it trainsStrengthens the glutes and hamstrings and teaches lifting from the hips.
Hold two dumbbells and bend your knees slightly, then move your hips back without rounding your back. Keep the weights close to your legs and return by extending your hips. Stop lowering when you can no longer move your hips with control.
Technique cueYour range ends where you can still move from your hips with a stable back.
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3 × 6–8 · RIR 2
What it trainsStrengthens the chest and triceps; the floor limits how far you lower.
Lie down with your knees bent and the dumbbells over your chest. Lower until your upper arms gently rest on the floor, pause briefly and press without losing your position. Use a weight you can get into and out of position independently and with control.
Technique cueUse a weight you can get into and out of position with control and without help.
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3 × 6–8 per side · RIR 2
What it trainsStrengthens the back and arms with additional support for your trunk.
Support yourself with one hand and hold your torso at a comfortable angle. Pull the dumbbell towards your hip without rotating your body; lower with control until your arm is straight. Choose a challenging weight that does not require momentum.
Technique cueChoose a challenging weight that you can move without momentum.
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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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.
2 × 8–10 per side · RIR 2
What it trainsWorks your legs and glutes in a weighted lunge, completing each side separately.
Hold two dumbbells, step backwards and lower with control. Return by pushing through your front leg. Complete one side before switching so you can compare the repetitions.
Technique cueKeep the same range of motion so you can compare repetitions between legs.
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2 × 10–15 per side · RIR 1
What it trainsWorks one calf with added weight and hand support to control your balance.
Hold a fixed support with one hand and a dumbbell in the other, then raise the heel of the working leg. Pause at the top and lower slowly until your heel is supported. Use a range you can control, without bouncing.
Technique cueKeep your hand on the support throughout each repetition.
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Individual demonstration of the single-leg variation. Lower slowly and retain support.
2 × 30–45 s each side
What it trainsStrengthens grip and trains the trunk to resist an uneven load while walking.
Walk slowly through a clear area holding a dumbbell at one side. Switch hands when you finish.
Technique cueKeep your shoulders level even though only one side carries weight.
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2 × 6–8 per side · RIR 2
What it trainsTrains abdominal control while the arms and legs move.
Lying down, reach the opposite arm and leg away using the longest lever you can control without lifting your lower back or holding your breath. Return slowly and alternate sides.
Technique cueUse the longest lever you can control without forcing your arms or legs further.
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Additional exercise
1 × 5
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.
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Walk or cycle gently for 3–5 minutes. Duration includes warm-up, sets and suggested rest; allow longer if needed. Let the muscles recover before another similar hard session.
Record weight, reps and effort reserve. Keep the load until you reach the top of the range in every set with the intended RIR for two sessions. Then add the smallest available increment and return to the lower end. Reduce load if you miss the minimum or lose technique. Do not add this on top of another hard session for the same muscles.
Open workout in the app →Sets and effort can change from week to week in a program. Open the session from the program to follow its stage’s guidance.
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.
Nine exercises prioritise Romanian deadlifts, rows and hip work. Posterior strength and stability with progressive loading. Coordinate with other leg sessions. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workoutEight stability tasks with loaded carries, unilateral pushes and pulls. Challenge comes from resisting loaded bending and rotation and controlling longer levers. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workoutNine exercises to alternate with another full-body session, allowing recovery between them. Prioritises pressing and unilateral legs, with 18 work sets and clear load targets. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workout
