Main focus: lower back, 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.
1 × 6 gentle repetitions
Face a wall with hands or forearms resting at a comfortable height. Slide your arms upward without arching your back or straining your shoulders. Slide back down with control.
What you train: Trains coordinated shoulder and shoulder-blade movement while raising the arms.
Watch video1 × 6 gentle repetitions
Sit or stand with your arms in front at a comfortable height. Gently open them sideways without moving your trunk. Slowly bring your arms back together in front.
What you train: Trains shoulder movement and arm coordination without added load.
Watch video1 × 5 gentle repetitions per side
Lie on your side with knees bent and arms in front. Open the upper arm backwards with a gentle rotation of your chest. Close the arm slowly; complete both sides.
What you train: Trains upper-back rotation while your pelvis remains supported.
Watch videoAdditional 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:
Additional 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:
Train
2 × 8
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.
Date checked:
Demonstrates the variation with the stated equipment; follow the app's prescription and range.
Train
2 × 8
What it trainsTrains trunk stability when one hand leaves the floor.
With hands below shoulders and knees below hips, slide one hand forward and lift slightly if your trunk stays still. Return and alternate.
Technique cueKeep chest and pelvis facing the floor.
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 source raises the arm to shoulder height; start with a small lift here, keeping your trunk still.
Train
2 × 8
What it trainsTrains trunk stability and opposite arm-leg coordination.
From your hands and knees, extend your opposite arm and leg without rotating your torso. Return and alternate sides.
Technique cueReach long rather than lifting your leg above your trunk.
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 trainsTrains trunk and pelvic control as one leg slides along the floor.
Start on your hands and knees. Slide one leg backwards, keeping your toes on the floor, then return. Alternate without rotating your hips.
Technique cueKeep your hips level and pad your knees.
Author's page, movement description and oEmbed metadata (title, channel and offered player) checked on 2026-10-01. Full playback, framing and audiovisual quality require manual review; player availability does not establish them.
Date checked:
Individual tutorial. Keep your foot touching the floor and follow your session's prescription.
Additional exercise
1 × 6
What it trainsStrengthens the glutes through hip extension from the floor.
Lie with your feet on the floor and knees bent. Lift your pelvis and lower with control.
Technique cueStop rising when your hips and trunk are aligned.
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 trainsTrains single-leg balance and trunk control.
With one hand near a stable support, slowly raise one knee and lower without leaning your torso. Alternate legs.
Technique cueLift lower if you need to lean or lose stability.
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 trunk control while moving an arm with feet supported.
Lie with knees bent and feet grounded. Exhale while moving one arm back within a comfortable range; return and alternate.
Technique cueShorten the arm range if ribs lift or your back moves.
URL, title, channel and oEmbed response checked; variation identified in the author's title or instructions. Full playback and audio not observed.
Date checked:
The demonstration keeps feet grounded; it is not the raised-leg variation. Follow the app's prescription rather than the original website's fatigue-based proposals.
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.
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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.
EquipmentChair, Cushion, Fixed support 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.
EquipmentChair, Cushion, Fixed support 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.
EquipmentTowel, Light bottle and Chair
View full workout