Main focus: shoulders, 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.
Date checked:
Additional exercise
1 × 6
What it trainsMobilises hands and wrists before gripping or weight-bearing exercises.
Relax your arms, open and close hands, and make small, comfortable wrist circles in both directions.
Technique cueKeep movement gentle without forcing end ranges.
Official page HTTP 200; title, movement instructions and VideoPlayer offering a video checked. Full playback and audio not checked.
Date checked:
Use your card's small, comfortable circles without forcing the range.
Train
2 × 8
What it trainsStrengthens the shoulders and triceps through overhead pressing.
From a stable position, press two light dumbbells overhead and lower slowly.
Technique cueKeep your ribs stacked above your pelvis.
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 trainsMainly works the side shoulders.
With arms at your sides and elbows slightly bent, raise hands sideways to a comfortable height below your shoulders. Lower slowly.
Technique cueRelax your neck with thumbs angled slightly upward.
Title, author and player offered by official YouTube oEmbed HTTP 200 checked. Public description cross-checked when available. Duration, full playback, audio and framing unverified.
Date checked:
Use light weight and lift only to your card's comfortable height, without swinging your trunk.
Train
2 × 8
What it trainsWorks the rear shoulder with additional trunk support.
Rest one hand on a firm table and hinge forward from your hips. Open the other arm sideways with a slightly bent elbow, then return slowly.
Technique cueUse a short range; move the shoulder while the trunk stays still.
Video linked in section 11 of the original guide. Title, channel and oEmbed response checked; full playback and audio not observed.
Date checked:
The demonstration uses a bench for hand support; the app card permits a sturdy, fixed table. Do not support your body on unstable furniture.
Train
2 × 8
What it trainsWorks the shoulder's external rotators against light band resistance.
Hold a band in both hands, elbows bent and tucked beside you. Rotate forearms outward to separate hands, then return slowly.
Technique cueOpen only as far as elbows stay tucked and shoulders relaxed.
Public page, title and variation instructions checked; VideoPlayer.videoUrl is non-null in the original HTML. Full playback and audio not observed.
Date checked:
Open the demonstration on its original page. Follow your app card's range, equipment and prescription.
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:
Additional exercise
1 × 6
What it trainsPractises drawing shoulder blades together with relaxed neck and shoulders.
Sit with feet grounded, gently draw shoulder blades together for three seconds, then relax.
Technique cueUse a small movement without maximum squeezing.
Public page, title and variation instructions checked; VideoPlayer.videoUrl is non-null in the original HTML. Full playback and audio not observed.
Date checked:
The original page includes written instructions in Spanish. Open the demonstration on that page. Follow your app card's range, equipment and prescription.
Additional exercise
1 × 6
What it trainsTrains shoulder movement and arm coordination without added load.
Sitting or standing, gently open your arms at a comfortable height, then bring them back together in front. Keep your shoulders relaxed and torso stable.
Technique cueRelax your shoulders; your hands do not need to go behind your body.
Official page, instructions and playback progressing to 44 seconds checked. Audio unverified.
Date checked:
The demonstration opens arms from the lap and returns while exhaling. This supports the card as a variation; keep the range comfortable without forcing your back.
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.
Official page HTTP 200: title, instructions and public video metadata, including 67 s duration, checked. No verified public iframe URL is offered; the original link is retained. Full playback and audio not observed.
Date checked:
Raise arms in a Y with thumbs up, without shrugging.
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
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
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
View full workout