2×/week8 weeks
Gentle Start
A conservative 2-day program (plus an optional mobility day) for returning, older or health-flagged lifters.
BeginnerGeneral fitness45 min
MobilityBeginnerIsolation
Cat-Cow
On all fours, round and arch the spine slowly.
Benefits
- Loosens the spine
- Great warm-up for any session
How to do it
- Move one vertebra at a time
- Breathe in to arch, out to round
- Stay pain-free
Common mistakes
- Moving fast
- Only moving the neck
Starting prescription
- sets
- 1
- reps
- 10
- Rest
- 0 s
Alternatives
Programs that use it
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
- Works offline
- Suomi, English, Persian
- Export your data any time