Exercise library

Setup, the cue for each step and the key points for every exercise. In the app, these are spoken to you on the beat.

Neck

Band chin tuckNeck · head glide Supine head liftDeep neck flexors · timed

Shoulders

Reverse flyReverse pec deck · rear delts

Upper back

Cat-cowUpper back mobility Quadruped T-spine rotationUpper back rotation · both sides

Hips

Single-leg glute bridgePelvic stability · both sides ClamshellGlute med · both sides Quadruped hurdle over blockHip stability · both sides

Ankles

Band ankle dorsiflexionLifting the foot when walking · both sides Forefoot stand on a stepAnkle stability · timed

Full body

Spiral leg liftAnti-rotation · compound SI joint airplaneHip stability · both sides

Core

Spiral dead bugCore anti-rotation · pelvic stability Supine pendulum legsCore anti-rotation · back and glutes Bench plank leg swingCore anti-rotation · both sides Bench side plank leg swingAnti-side-bend · glute med · both sides Bench reverse plank knee drivePosterior chain · both sides Copenhagen leg swingAdductors · advanced · both sides High plank one-hand dribbleCore anti-rotation · hand-eye · timed Mountain climber dribbleCore · hand-eye · timed Spider crawl dribbleCore · hip mobility · hand-eye · timed

Reaction & coordination

Single-leg drop and catchBalance · reaction · timed Switch jump catchReaction · legs · timed Jumping jack catchReaction · legs · timed Lunge jump catchReaction · legs · timed High knee skip passCoordination · rhythm · timed