Main focus: glutes, 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
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 × 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 video1 × 5 gentle repetitions per side
Stand beside a firm support and hold it for stability. Move one leg slightly back without leaning your trunk. Return with control and complete the other side.
What you train: Strengthens the glutes through hip extension with a still trunk.
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.
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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.
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Train
2 × 8
What it trainsWorks glutes and lateral hip control against band tension.
Lie with feet grounded and a miniband above your knees. Raise your pelvis without arching your back, keep knees aligned and lower slowly.
Technique cueKeep comfortable knee spacing without stretching the band maximally.
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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 trainsStrengthens the supporting leg's glutes and trains a level pelvis.
From a bridge, take the weight off one leg and lift your pelvis with the other foot planted. Lower slowly and switch sides.
Technique cueKeep both hips at the same height as you rise.
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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.
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Train
2 × 8
What it trainsWorks the outer hips against miniband resistance.
With a band above knees and hips slightly bent, take three short sideways steps and return, maintaining comfortable tension.
Technique cueKeep steps short and tension comfortable in both directions.
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Additional exercise
1 × 6
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.
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Additional exercise
1 × 6
What it trainsWorks the hip abductors, especially the gluteus medius.
Lie on your side with the lower leg bent. Slightly raise the straight upper leg and lower slowly.
Technique cueKeep toes forward and use a short lift.
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Additional exercise
1 × 6
What it trainsActivates the hamstrings through sustained heel pressure without lifting your pelvis.
Lie with knees bent and feet grounded. Gently press heels into the floor as if drawing them towards you, without moving them. Hold five seconds, then relax.
Technique cueKeep heels still and pelvis supported throughout.
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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.
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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; 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