Twenty sets across nine blocks: squats, barbell hinges, single-leg work and accessories. Challenge comes from controlled loading and execution with enough rest. 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
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 × 5 gentle shifts onto the toes
Sit with feet grounded and toes relaxed, without loading the outer foot edge. Lift only the big toe, keeping the other four down. Lower it and lift the other toes; alternate slowly, using a hand if needed.
What you train: Trains independent toe control and awareness of foot contact.
Watch video1 × 5 gentle repetitions per side
Stand holding a fixed support with both feet facing forward. Lift one leg slightly sideways without leaning your trunk. Lower slowly and complete the other side.
What you train: Strengthens the side hip muscles and trains pelvic control.
Watch video4 × 5–6
What it trainsWorks legs and glutes while requiring trunk stability under the bar.
With the bar stable on your upper-back muscles, bend your hips and knees while keeping your feet planted. Lower to a depth you can control, then rise without abruptly changing your trunk position.
Technique cueSet safeties just below your range and learn how to leave the bar on them.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
3 × 6–8
What it trainsWorks the glutes and hamstrings through a loaded hip hinge.
Begin upright with the bar close to your thighs. Push your hips back with knees slightly bent; lower only while preserving your trunk position, then return by extending your hips.
Technique cueLower only while your trunk stays stable; you need not reach the floor.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
3 × 8 each side
What it trainsTrains single-leg strength and balance with the rear foot elevated.
Rest the top of your rear foot on a bench and keep the front foot secure. Lower by bending both knees, then rise without pushing off the rear leg. Complete one side before switching.
Technique cueCheck foot spacing with a practice repetition.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
3 × 10–12
What it trainsWorks the hamstrings, which bend the knees.
Lie face down and bend your knees to bring your heels towards your glutes. Keep your hips on the pad and return the roller without letting the weight plates drop.
Technique cueKeep your pelvis on the pad throughout.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
3 × 10–12
What it trainsWorks the calves against the leg-press platform.
With your back supported and forefeet secure on the platform, raise and lower your heels by moving your ankles. Keep your knees soft and do not let your feet slip.
Technique cueKnow the safety stops and keep broad forefoot contact.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
2 × 12–15
What it trainsWorks the outer hip muscles by moving the legs apart.
Sit with support and move your knees apart, pressing the pads outwards. Return slowly without letting the weight plates strike each other.
Technique cueStop opening where your pelvis can stay still.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
2 × 8 each side
What it trainsTrains trunk control against a rotational force.
Stand side-on to the resistance and hold the handle in front of your chest. Extend your arms without rotating your trunk, then return slowly. Repeat facing the other direction.
Technique cueBreathe normally and choose resistance that lets you keep facing forward.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
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.
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 × 5
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:
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Walk gently for 2–3 minutes and record load, reps and how you felt. Stop if a set causes pain or dizziness. Duration includes preparation and rest; do not shorten breaks to finish sooner.
Record loads. After completing every set within range with at least 2 reps in reserve and stable technique, add the smallest increment in another session. Reduce load or one set if technique or recovery worsens; do not compensate by reaching failure.
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.
Nineteen sets across nine blocks. Bench presses and pull-ups start the session, followed by dumbbells, rear shoulders and arms. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentBench with safety stops, Barbell, Pull-up station, Dumbbells and Cable pulleys; Stable wall for supplementary exercises
View full workoutMain 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 workout
