Routines
A routine by zone, or by moment of your day
A preview of our guided routines, built on ACSM, NSCA and Physiopedia clinical recommendations.
By body zone
Tap a routine to see its movements.
Neck
~4 min
+
Neck
~4 min
- Chin to chest0:45
- Head rotation0:45
- Ear to shoulder0:45
- Chin tuck0:45
- Shoulder circles0:30
Shoulders
~4 min
+
Shoulders
~4 min
- Shoulder circles0:40
- Chest opener at wall0:50
- Hands clasped behind back0:45
- Cross-body shoulder stretch0:45
- Overhead triceps stretch0:40
Chest
~4 min
+
Chest
~4 min
- Hands clasped behind back0:45
- Self hug stretch0:40
- Cactus arms0:40
- Cross-body shoulder stretch0:45
- Overhead triceps stretch0:40
Back
~4 min
+
Back
~4 min
- Cat-cow0:50
- Child's pose0:40
- Wall dog stretch0:45
- Knee drop twist0:50
- Knees to chest0:40
Hips
~4 min
+
Hips
~4 min
- Hip circles0:40
- Low lunge0:50
- 90-90 hip stretch1:00
- Figure 4 stretch0:50
- Butterfly stretch0:45
Knees
~4 min
+
Knees
~4 min
- Quad set0:50
- Standing heel to glute0:50
- Wall sit0:45
- Forward lunge0:45
- Butterfly stretch0:45
Ankles
~4 min
+
Ankles
~4 min
- Ankle circles0:40
- Knee to wall0:50
- Single leg balance0:50
- Calf raises0:45
- Heel-to-toe rock0:30
By moment of your day
Each routine has its own page, to understand why these movements.
Depending on your situation
Each routine has its own page, to understand why these movements.
Before and after sport
Each routine has its own page, to understand why these movements.
