Exercise library

Gentle up-and-down ankle movements performed lying or seated.

Beginner - No equipment - 3 x 15-20

A hands-and-knees drill extending opposite arm and leg while the spine stays level.

Beginner - No equipment - 3 x 6-8 per side

The fundamental human movement pattern: sit down between your hips and stand back up.

Beginner - No equipment - 3 x 12-20

A simple breathing pattern — inhale, hold, exhale, hold, each for an equal count.

Beginner - No equipment - 1 sets

A light running drill where your heels flick up toward your glutes on every step.

Beginner - No equipment - 3 sets

A high-cable pull toward the face that trains the rear delts, rotator cuff and mid-back.

Beginner - Cable machine - 3 x 12-15

A flowing hands-and-knees mobilization that moves the spine through gentle rounding and arching.

Beginner - No equipment - 2 x 8-10 cycles

A restful kneeling stretch borrowed from yoga that gently lengthens the lower back, lats, and...

Beginner - No equipment - 2 sets

A side-lying hip movement that targets the glute medius, a key stabilizer of the pelvis.

Beginner - No equipment - 3 x 12-15 per side

A lying core drill where opposite arm and leg extend while the lower back stays quiet.

Beginner - No equipment - 3 x 6-10 per side

An easy stretch for the chest and front of the shoulders using any doorway.

Beginner - Doorway - 2 sets

A single-arm row braced on a bench.

Beginner - Dumbbell, Bench - 3 x 8-12 per side

Springy, rhythmic heel raises that wake up the calves, Achilles and ankles before impact work.

Beginner - No equipment - 2 x 15-20

The foundation of every running program: relaxed, conversational-pace running that builds you...

Beginner - Track or road - 5000 m

A lying glute and deep-hip stretch made by crossing one ankle over the opposite knee.

Beginner - No equipment - 2 sets

Slow, deliberate rolling along the front of the thigh with a foam roller.

Beginner - Foam roller - 2 sets

Lying on your back, drive your hips to the ceiling and squeeze.

Beginner - No equipment - 3 x 12-15

A squat holding a kettlebell or dumbbell at your chest.

Beginner - Dumbbell, Kettlebell - 3 x 10-15

A half-kneeling stretch for the front of the hip — a favorite antidote to long days of sittin...

Beginner - No equipment - 2 sets

A classic seated stretch for the back of the thigh.

Beginner - No equipment - 3 sets

A lying knee-bending drill: slide your heel toward your hips and back out again.

Beginner - Towel - 3 x 10 per side

Running on the spot with an exaggerated knee lift — a simple, high-tempo drill that spikes yo...

Beginner - No equipment - 3 sets

Tighten the thigh, press the knee gently down, hold, relax.

Beginner - Towel - 3 x 8-10

A machine pull that mimics the pull-up with adjustable load.

Beginner - Lat pulldown machine - 3 x 10-12