Main focus: hamstrings, 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.
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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 × 6 gentle repetitions
Place a miniband above knees and slightly bend hips and knees. Take three short steps sideways with knees following your feet. Return with three steps without fully closing feet or losing tension.
What you train: Works the outer hips against miniband resistance.
Watch video1 × 5 gentle repetitions per side
Stand holding a fixed support, knees close and trunk upright. Bend one knee to lift the heel back without moving the thigh forward or arching. Lower slowly and change legs.
What you train: Works hamstrings with balance support.
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.
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 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.
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 glutes and hamstrings and teaches lifting from the hips.
With your knees slightly bent, push your hips back while keeping the dumbbells close to your legs. Return by extending your hips.
Technique cueKeep a soft knee bend rather than turning the movement into a squat.
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 one leg's glutes and hamstrings and trains pelvic control.
Use one hand for support. Stand on one leg and move the other backwards while hinging forwards at the hips. Return slowly.
Technique cueKeep both hips facing the floor as you lean 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 trainsWorks hamstrings against elastic resistance.
With a band around ankles and both hands near support, bend one knee to bring the heel back against light tension. Return slowly and change sides.
Technique cueCheck that the band cannot slip and use gentle tension.
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Keep a fixed support nearby and use light band tension.
Train
2 × 8
What it trainsWorks hamstrings and glutes while moving one foot in a low bridge.
From a low, stable bridge, move one heel a few centimetres away and back. Alternate without dropping or lifting your pelvis excessively.
Technique cueUse very short steps and move one heel at a time.
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The resource demonstrates the full progression. Here, use a low bridge and move one heel only a few centimetres before returning; the full range is unnecessary.
Additional exercise
1 × 6
What it trainsWorks the outer hip and side-lying pelvic control.
Lie on your side with knees bent and feet together. Open the upper knee without rotating your pelvis, then return slowly.
Technique cueStop opening as soon as your pelvis starts rolling back.
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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 a stable hip hinge used in deadlifts and similar movements.
Stand a short distance in front of a wall, facing away. Slightly bend knees and send hips back to touch it, then stand with a stable back.
Technique cueReach the wall with your glutes rather than by bending your back.
Video URL and metadata located; title, channel and oEmbed response checked. Full playback and audio not observed.
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Demonstrates the variation with the stated equipment; follow the app's prescription and range.
Additional exercise
1 × 6
What it trainsStrengthens the calves and trains ankle control when rising onto your toes.
With a firm support within reach, lift both heels and lower slowly until your whole foot rests on the floor.
Technique cueKeep your ankles aligned and weight away from the edges of your feet.
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 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.
Public source and video reference located; YouTube oEmbed HTTP 200 metadata (title: Long Covid: Film 3.3 - Retrain your breathing while standing; channel: NHS Hampshire and Isle of Wight; player offered). Full playback and audio are not certified.
Date checked:
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
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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