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
Open Book Rotation
Lying on your side, open the top arm like a book.
Benefits
- Upper-back rotation
- Relieves desk stiffness
How to do it
- Knees stacked and bent
- Rotate the chest, not the hips
- Breathe out as you open
Common mistakes
- Knees separating
- Forcing the arm to the floor
Starting prescription
- sets
- 1
- reps
- 8
- 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