Built by a physiatrist · 9 moves

Move well first.

Nine foundational moves, each with a looping demo, three form cues, the mistakes to avoid and a version that fits you today.

Glute bridge

Glutes, Hamstrings

3 sets of 10 to 15 reps

Strength

Quads, Glutes

3 holds of 30 seconds

Strength

Deep core, Back extensors, Glutes

2 sets of 6 to 8 reps per side

Balance

Chest, Triceps, Shoulders

3 sets of 6 to 12 reps

Strength

Quads, Glutes, Inner thighs

3 sets of 10 to 15 reps

Strength

Deep core, Abs

2 sets of 6 to 10 reps per side

Core

Obliques, Outer hip, Shoulder stabilizers

2 sets of 8 to 10 reps per side

Core

Hamstrings, Glutes, Back extensors

2 sets of 8 to 10 reps

Mobility

Hips, Obliques, Low back

2 sets of 8 to 10 reps per side

Mobility