M+ FitnessM+ Fitness

Programs

Find the program that fits your life.

The best program isn't the "optimal" one, it's the one you'll actually do. So M+ gives you a real library instead of one rigid plan. Match it to your goal, your equipment, your schedule, and where you are today.

Your goal

Building muscle, getting stronger, leaning out, and staying mobile are different jobs. The right structure and volume follow the goal, not a one-size template.

Your gear & schedule

A plan you can run with the dumbbells in your garage on three real days beats a perfect six-day gym split you'll skip by week two.

Your experience

Beginners need simple, repeatable patterns. Advanced lifters need more volume and variety. Choice lets the program meet you where you are.

Adherence is the single biggest driver of results, and adherence comes from fit. Every program below shows its full week and exercises, tap any training day to expand it. Switch any time in the app in one tap.

Chest & Biceps

Muscle 3 days/week Dumbbell Intermediate Custom split

The anchor program. Chest and arm focus three days a week with core work on off days.

MonChest & Biceps A
  • Dumbbell bench press3 × 10-12
  • Incline dumbbell press3 × 10-12
  • Push-ups2 × max
  • Dumbbell bicep curl3 × 10-12
  • Incline dumbbell curl2 × 10-12
  • Plank2 × 45 sec
TueOff-Day Abs
  • Plank2 × 30-45 sec
  • Dead bug2 × 10 per side
  • Bicycle crunch2 × 15 per side
  • Reverse crunch2 × 12
  • Standard sit-up4 × 15
WedChest & Biceps B
  • Incline dumbbell flye3 × 12-15
  • Flat dumbbell flye3 × 12-15
  • Flat dumbbell press2 × 10-12
  • Hammer curl3 × 10-12
  • Concentration curl2 × 10-12
ThuOff-Day Abs
  • Plank2 × 30-45 sec
  • Dead bug2 × 10 per side
  • Bicycle crunch2 × 15 per side
  • Reverse crunch2 × 12
  • Standard sit-up4 × 15
FriChest & Biceps A
  • Dumbbell bench press3 × 10-12
  • Incline dumbbell press3 × 10-12
  • Push-ups2 × max
  • Dumbbell bicep curl3 × 10-12
  • Incline dumbbell curl2 × 10-12
  • Plank2 × 45 sec
SatOff-Day Abs
  • Plank2 × 30-45 sec
  • Dead bug2 × 10 per side
  • Bicycle crunch2 × 15 per side
  • Reverse crunch2 × 12
  • Standard sit-up4 × 15
SunRest

Progression: Rest 60-90 sec between sets. Leave 2-3 reps in reserve. All sets clean with reps in reserve: repeat weight next session. Top set feels easy two sessions running: add 5 lb.

Dumbbell Full-Body Foundations

General Fitness 3 days/week Dumbbell Beginner Full body

A gentle on-ramp that hits every major pattern three times a week with low joint stress. Good starting point or a deload block.

MonFull Body A
  • Goblet squat3 × 10-12
  • Dumbbell bench press3 × 10-12
  • One-arm dumbbell row3 × 10-12 per side
  • Dumbbell shoulder press2 × 10-12
  • Plank2 × 30-45 sec
TueRest
WedFull Body B
  • Dumbbell Romanian deadlift3 × 10-12
  • Incline dumbbell press3 × 10-12
  • Chest-supported dumbbell row3 × 10-12
  • Dumbbell bicep curl2 × 10-12
  • Dead bug2 × 10 per side
ThuRest
FriFull Body C
  • Dumbbell reverse lunge3 × 10 per side
  • Push-ups3 × max
  • Dumbbell pullover3 × 10-12
  • Lateral raise2 × 12-15
  • Bicycle crunch2 × 15 per side
SatRest
SunRest

Progression: Rest 60-90 sec. Keep 3 reps in reserve. When all sets hit the top of the range two sessions in a row, add 5 lb to that lift.

Home Push Pull Legs

Muscle 3 days/week Dumbbell Intermediate Push / pull / legs

Classic PPL condensed into three home sessions so each muscle group gets focused volume once a week.

MonPush
  • Dumbbell bench press3 × 8-10
  • Incline dumbbell press3 × 10-12
  • Dumbbell shoulder press3 × 10-12
  • Lateral raise3 × 12-15
  • Overhead dumbbell triceps extension3 × 10-12
TueOff-Day Abs
  • Plank2 × 30-45 sec
  • Dead bug2 × 10 per side
  • Bicycle crunch2 × 15 per side
  • Reverse crunch2 × 12
  • Standard sit-up4 × 15
WedPull
  • One-arm dumbbell row3 × 10-12 per side
  • Chest-supported dumbbell row3 × 10-12
  • Dumbbell pullover3 × 10-12
  • Rear delt flye3 × 12-15
  • Dumbbell bicep curl3 × 10-12
  • Hammer curl2 × 10-12
ThuOff-Day Abs
  • Plank2 × 30-45 sec
  • Dead bug2 × 10 per side
  • Bicycle crunch2 × 15 per side
  • Reverse crunch2 × 12
  • Standard sit-up4 × 15
FriLegs
  • Goblet squat3 × 10-12
  • Dumbbell Romanian deadlift3 × 10-12
  • Dumbbell reverse lunge3 × 10 per side
  • Dumbbell calf raise3 × 15
  • Plank2 × 45 sec
SatOff-Day Abs
  • Plank2 × 30-45 sec
  • Dead bug2 × 10 per side
  • Bicycle crunch2 × 15 per side
  • Reverse crunch2 × 12
  • Standard sit-up4 × 15
SunRest

Progression: Rest 60-90 sec. Leave 2 reps in reserve on compounds, 1 on isolations. Add 5 lb when the top of the range is clean across all sets.

Dumbbell Upper / Lower

Muscle 4 days/week Dumbbell Intermediate Upper / lower

Each muscle group trained twice a week, the sweet spot for growth, with all four sessions doable at home.

MonUpper A
  • Dumbbell bench press4 × 8-10
  • One-arm dumbbell row4 × 10-12 per side
  • Seated dumbbell shoulder press3 × 10-12
  • Dumbbell bicep curl3 × 10-12
  • Overhead dumbbell triceps extension3 × 10-12
TueLower A
  • Goblet squat4 × 8-10
  • Dumbbell Romanian deadlift3 × 10-12
  • Dumbbell reverse lunge3 × 10 per side
  • Dumbbell calf raise3 × 15
  • Plank2 × 45 sec
WedRest
ThuUpper B
  • Incline dumbbell press4 × 10-12
  • Chest-supported dumbbell row4 × 10-12
  • Lateral raise3 × 12-15
  • Hammer curl3 × 10-12
  • Triceps kickback3 × 10-12
FriLower B
  • Dumbbell Bulgarian split squat3 × 8-10 per side
  • Dumbbell sumo deadlift3 × 10-12
  • Dumbbell step-up3 × 10 per side
  • Dumbbell calf raise3 × 15
  • Dead bug2 × 10 per side
SatRest
SunRest

Progression: Rest 75-90 sec. Keep 2 reps in reserve. Add 5 lb when the top of the range is clean on all sets two sessions running.

Lean & Strong 40+

Fat Loss 3 days/week Dumbbell Intermediate Full body

Strength-preserving lifting paired with short conditioning finishers, built to keep muscle while dropping fat. Pairs well with walking and an IF window.

MonFull Body Strength + Finisher
  • Goblet squat3 × 10-12
  • Dumbbell bench press3 × 10-12
  • One-arm dumbbell row3 × 10-12 per side
  • Dumbbell shoulder press2 × 10-12
  • Dumbbell swing3 × 15
TueOff-Day Abs
  • Plank2 × 30-45 sec
  • Dead bug2 × 10 per side
  • Bicycle crunch2 × 15 per side
  • Reverse crunch2 × 12
  • Standard sit-up4 × 15
WedFull Body Strength + Finisher
  • Dumbbell Romanian deadlift3 × 10-12
  • Incline dumbbell press3 × 10-12
  • Chest-supported dumbbell row3 × 10-12
  • Lateral raise2 × 12-15
  • Renegade row3 × 8 per side
ThuOff-Day Abs
  • Plank2 × 30-45 sec
  • Dead bug2 × 10 per side
  • Bicycle crunch2 × 15 per side
  • Reverse crunch2 × 12
  • Standard sit-up4 × 15
FriFull Body Strength + Finisher
  • Dumbbell reverse lunge3 × 10 per side
  • Push-ups3 × max
  • Dumbbell pullover3 × 10-12
  • Dumbbell bicep curl2 × 10-12
  • Goblet squat2 × 20
SatOff-Day Abs
  • Plank2 × 30-45 sec
  • Dead bug2 × 10 per side
  • Bicycle crunch2 × 15 per side
  • Reverse crunch2 × 12
  • Standard sit-up4 × 15
SunRest

Progression: Rest 45-60 sec on lifts to keep density up. Keep 2 reps in reserve on strength moves. Hold weight while cutting; add 5 lb only when a lift feels easy across all sets.

Dumbbell 5-Day Sculpt

Muscle 5 days/week Dumbbell Advanced Body-part split

Higher-frequency body-part focus for training most weekdays and resting the weekend. Highest volume in the catalog.

MonChest
  • Dumbbell bench press4 × 8-10
  • Incline dumbbell press3 × 10-12
  • Flat dumbbell flye3 × 12-15
  • Incline dumbbell flye3 × 12-15
  • Push-ups2 × max
TueBack
  • One-arm dumbbell row4 × 10-12 per side
  • Chest-supported dumbbell row3 × 10-12
  • Dumbbell pullover3 × 10-12
  • Dumbbell shrug3 × 12-15
  • Rear delt flye3 × 12-15
WedShoulders
  • Seated dumbbell shoulder press4 × 10-12
  • Arnold press3 × 10-12
  • Lateral raise4 × 12-15
  • Front raise3 × 12
  • Upright row3 × 10-12
ThuLegs
  • Goblet squat4 × 10-12
  • Dumbbell Romanian deadlift3 × 10-12
  • Dumbbell Bulgarian split squat3 × 8-10 per side
  • Dumbbell step-up3 × 10 per side
  • Dumbbell calf raise4 × 15
FriArms & Core
  • Dumbbell bicep curl3 × 10-12
  • Hammer curl3 × 10-12
  • Concentration curl2 × 10-12
  • Overhead dumbbell triceps extension3 × 10-12
  • Triceps kickback3 × 10-12
  • Plank2 × 45 sec
SatRest
SunRest

Progression: Rest 60-90 sec. Leave 1-2 reps in reserve. Add 5 lb when the top of the range is clean across all sets.

Minimalist Strength

Strength 3 days/week Dumbbell Intermediate Full body

Low exercise count, heavier loads, longer rests. Focus is getting stronger on a handful of big lifts rather than chasing volume.

MonStrength A
  • Goblet squat4 × 6-8
  • Dumbbell bench press4 × 6-8
  • One-arm dumbbell row4 × 6-8 per side
  • Plank3 × 45 sec
TueRest
WedStrength B
  • Dumbbell Romanian deadlift4 × 6-8
  • Seated dumbbell shoulder press4 × 6-8
  • Chest-supported dumbbell row4 × 8-10
  • Dumbbell bicep curl3 × 8-10
ThuRest
FriStrength C
  • Dumbbell Bulgarian split squat3 × 6-8 per side
  • Incline dumbbell press4 × 6-8
  • Dumbbell pullover3 × 8-10
  • Overhead dumbbell triceps extension3 × 8-10
SatRest
SunRest

Progression: Rest 2-3 min between sets. Leave 1-2 reps in reserve. Work in the 5-8 range; add 5 lb when you hit the top of the range on all sets.

Bodyweight Anywhere

General Fitness 3 days/week Bodyweight Beginner Full body

No equipment at all, for travel or days away from the dumbbells. Progress by adding reps and slowing the tempo.

MonBodyweight A
  • Bodyweight squat3 × 15-20
  • Push-ups3 × max
  • Reverse lunge3 × 10 per side
  • Superman3 × 12
  • Plank2 × 45 sec
TueRest
WedBodyweight B
  • Split squat3 × 10-12 per side
  • Incline push-ups3 × max
  • Glute bridge3 × 15
  • Bird dog3 × 10 per side
  • Side plank2 × 30 sec per side
ThuRest
FriBodyweight C
  • Wall sit3 × 45 sec
  • Push-ups3 × max
  • Single-leg glute bridge3 × 10 per side
  • Dead bug3 × 10 per side
  • Bicycle crunch2 × 15 per side
SatRest
SunRest

Progression: Rest 45-60 sec. When you can clear the top of every range comfortably, add reps or move to a harder variation (feet elevated, one-and-a-half reps, slower lowering).

Full-Gym Upper / Lower

Muscle 4 days/week Full Gym Intermediate Upper / lower

Barbell and machine version of the upper/lower split for when you have full equipment. Twice-weekly frequency per muscle group.

MonUpper A
  • Barbell bench press4 × 6-8
  • Lat pulldown4 × 10-12
  • Seated cable row3 × 10-12
  • Overhead press3 × 8-10
  • Cable triceps pushdown3 × 12-15
  • Barbell curl3 × 10-12
TueLower A
  • Barbell back squat4 × 6-8
  • Romanian deadlift3 × 8-10
  • Leg press3 × 12-15
  • Leg curl3 × 12-15
  • Standing calf raise4 × 15
WedRest
ThuUpper B
  • Incline barbell press4 × 8-10
  • Chest-supported row4 × 10-12
  • Cable lateral raise3 × 15
  • Face pull3 × 15
  • Incline dumbbell curl3 × 10-12
  • Overhead cable triceps extension3 × 12-15
FriLower B
  • Trap bar deadlift4 × 6-8
  • Bulgarian split squat3 × 8-10 per side
  • Leg extension3 × 12-15
  • Seated leg curl3 × 12-15
  • Seated calf raise3 × 15
SatRest
SunRest

Progression: Rest 90-120 sec on compounds. Keep 2 reps in reserve. Add weight (5 lb upper, 10 lb lower) when the top of the range is clean on all sets.

Full-Gym Push Pull Legs

Muscle 6 days/week Full Gym Advanced Push / pull / legs

Highest frequency and volume, six training days with one rest day. For experienced lifters with time and recovery to spare.

MonPush A
  • Barbell bench press4 × 6-8
  • Overhead press3 × 8-10
  • Incline dumbbell press3 × 10-12
  • Cable lateral raise3 × 15
  • Cable triceps pushdown3 × 12-15
TuePull A
  • Deadlift3 × 5
  • Lat pulldown4 × 10-12
  • Seated cable row3 × 10-12
  • Face pull3 × 15
  • Barbell curl3 × 10-12
WedLegs A
  • Barbell back squat4 × 6-8
  • Romanian deadlift3 × 8-10
  • Leg press3 × 12-15
  • Leg curl3 × 12-15
  • Standing calf raise4 × 15
ThuPush B
  • Incline barbell press4 × 8-10
  • Seated dumbbell shoulder press3 × 10-12
  • Cable flye3 × 12-15
  • Lateral raise3 × 15
  • Overhead cable triceps extension3 × 12-15
FriPull B
  • Chest-supported row4 × 10-12
  • Lat pulldown3 × 12-15
  • Straight-arm pulldown3 × 12-15
  • Rear delt flye3 × 15
  • Hammer curl3 × 10-12
SatLegs B
  • Trap bar deadlift4 × 6-8
  • Bulgarian split squat3 × 8-10 per side
  • Leg extension3 × 12-15
  • Seated leg curl3 × 12-15
  • Seated calf raise4 × 15
SunRest

Progression: Rest 90-120 sec on compounds, 60 sec on isolations. Leave 1-2 reps in reserve. Add weight when the top of the range is clean across all working sets.

Mobility & Core Reset

Mobility 3 days/week Bodyweight Beginner Full body

Low-intensity mobility and core work for recovery weeks, stiff mornings, or alongside a heavier program. Keeps the daily habit without loading the joints.

MonMobility Flow
  • Cat-cow2 × 10
  • World's greatest stretch2 × 5 per side
  • Hip flexor stretch2 × 30 sec per side
  • Thoracic rotation2 × 8 per side
  • Dead bug2 × 10 per side
TueRest
WedCore & Stability
  • Plank3 × 45 sec
  • Side plank2 × 30 sec per side
  • Bird dog3 × 10 per side
  • Glute bridge3 × 15
  • Standing calf raise2 × 20
ThuRest
FriMobility Flow
  • Cat-cow2 × 10
  • Deep squat hold3 × 30 sec
  • Downward dog to cobra2 × 8
  • Shoulder pass-through2 × 10
  • Dead bug2 × 10 per side
SatRest
SunRest

Progression: This is not a loading program. Progress by increasing range of motion and hold times, and by moving more smoothly through each flow.

Mat Pilates Foundations

General Fitness 3 days/week Mat Beginner Full body

The classical mat repertoire in its original order, scaled to three real days a week. Core strength, spinal articulation, and control with nothing but a mat.

MonPilates Mat A
  • The hundred1 × 100 pulses
  • Roll-up1 × 8
  • Single-leg circles1 × 5 per side
  • Rolling like a ball1 × 8
  • Single-leg stretch1 × 10 per side
  • Double-leg stretch1 × 10
  • Spine stretch forward1 × 6
  • Shoulder bridge1 × 8
  • Plank2 × 30 sec
TueRest
WedPilates Mat B
  • The hundred1 × 100 pulses
  • Criss-cross1 × 10 per side
  • Scissors1 × 10 per side
  • Saw1 × 6 per side
  • Swan1 × 8
  • Single-leg kick1 × 10 per side
  • Side-lying leg series1 × 12 per side
  • Swimming1 × 30 sec
  • Side plank2 × 20 sec per side
ThuRest
FriPilates Mat A
  • The hundred1 × 100 pulses
  • Roll-up1 × 8
  • Single-leg circles1 × 5 per side
  • Rolling like a ball1 × 8
  • Single-leg stretch1 × 10 per side
  • Double-leg stretch1 × 10
  • Spine stretch forward1 × 6
  • Shoulder bridge1 × 8
  • Plank2 × 30 sec
SatRest
SunRest

Progression: Control over speed. Every rep starts from the center and moves through the spine one vertebra at a time. Progress by adding reps and by holding the harder positions longer, never by rushing the tempo.

Pilates Core & Control

General Fitness 4 days/week Mat Intermediate Full body

The fuller mat repertoire, including the harder classical work like the teaser and swan dive. For anyone who already knows the basics and wants more volume and range.

MonPilates Full Mat A
  • The hundred1 × 100 pulses
  • Roll-up1 × 10
  • Roll-over1 × 6
  • Single-leg circles1 × 8 per side
  • Rolling like a ball1 × 10
  • Single-leg stretch1 × 12 per side
  • Double-leg stretch1 × 12
  • Scissors1 × 12 per side
  • Teaser1 × 5
  • Plank2 × 45 sec
TuePilates Full Mat B
  • Criss-cross1 × 12 per side
  • Spine stretch forward1 × 8
  • Saw1 × 8 per side
  • Swan dive1 × 8
  • Single-leg kick1 × 12 per side
  • Double-leg kick1 × 6
  • Shoulder bridge1 × 10
  • Side-lying leg series1 × 15 per side
  • Swimming1 × 45 sec
  • Side plank2 × 30 sec per side
WedRest
ThuPilates Full Mat A
  • The hundred1 × 100 pulses
  • Roll-up1 × 10
  • Roll-over1 × 6
  • Single-leg circles1 × 8 per side
  • Rolling like a ball1 × 10
  • Single-leg stretch1 × 12 per side
  • Double-leg stretch1 × 12
  • Scissors1 × 12 per side
  • Teaser1 × 5
  • Plank2 × 45 sec
FriPilates Full Mat B
  • Criss-cross1 × 12 per side
  • Spine stretch forward1 × 8
  • Saw1 × 8 per side
  • Swan dive1 × 8
  • Single-leg kick1 × 12 per side
  • Double-leg kick1 × 6
  • Shoulder bridge1 × 10
  • Side-lying leg series1 × 15 per side
  • Swimming1 × 45 sec
  • Side plank2 × 30 sec per side
SatRest
SunRest

Progression: Earn the harder movements. If the teaser or roll-over breaks form, regress to the foundations version and rebuild it. Add range of motion before adding reps.

Yoga Foundations

Mobility 3 days/week Mat Beginner Full body

Hatha-style practice built on held postures and steady breathing, with no flow to keep up with. The on-ramp if you have never done yoga, and a solid mobility day if you lift.

MonHatha Foundations A
  • Sun salutation A3 × 1 round
  • Mountain pose1 × 5 breaths
  • Warrior I1 × 5 breaths per side
  • Warrior II1 × 5 breaths per side
  • Triangle pose1 × 5 breaths per side
  • Tree pose1 × 5 breaths per side
  • Downward dog1 × 5 breaths
  • Child's pose1 × 8 breaths
  • Savasana1 × 5 min
TueRest
WedHatha Foundations B
  • Sun salutation A3 × 1 round
  • Chair pose1 × 5 breaths
  • Crescent lunge1 × 5 breaths per side
  • Extended side angle1 × 5 breaths per side
  • Wide-leg forward fold1 × 8 breaths
  • Seated forward fold1 × 8 breaths
  • Bridge pose2 × 8 breaths
  • Supine twist1 × 8 breaths per side
  • Savasana1 × 5 min
ThuRest
FriHatha Foundations A
  • Sun salutation A3 × 1 round
  • Mountain pose1 × 5 breaths
  • Warrior I1 × 5 breaths per side
  • Warrior II1 × 5 breaths per side
  • Triangle pose1 × 5 breaths per side
  • Tree pose1 × 5 breaths per side
  • Downward dog1 × 5 breaths
  • Child's pose1 × 8 breaths
  • Savasana1 × 5 min
SatRest
SunRest

Progression: Hold longer before you go deeper. Add one or two breaths to each posture as it becomes comfortable. A steady breath is the signal you are in the right position.

Vinyasa Flow

General Fitness 4 days/week Mat Intermediate Full body

Breath-linked flow that builds real strength and heat, not just flexibility. Four sessions a week of sun salutations, standing sequences, and the occasional arm balance.

MonVinyasa Flow A
  • Sun salutation A3 × 1 round
  • Sun salutation B3 × 1 round
  • Warrior II1 × 5 breaths per side
  • Extended side angle1 × 5 breaths per side
  • Triangle pose1 × 5 breaths per side
  • Half moon1 × 5 breaths per side
  • Chair pose1 × 8 breaths
  • Pigeon pose1 × 8 breaths per side
  • Savasana1 × 5 min
TueVinyasa Flow B
  • Sun salutation A3 × 1 round
  • Sun salutation B3 × 1 round
  • Crescent lunge1 × 5 breaths per side
  • Warrior III1 × 5 breaths per side
  • Crow pose3 × 5 breaths
  • Side plank2 × 30 sec per side
  • Boat pose3 × 20 sec
  • Bridge pose2 × 8 breaths
  • Savasana1 × 5 min
WedRest
ThuVinyasa Flow A
  • Sun salutation A3 × 1 round
  • Sun salutation B3 × 1 round
  • Warrior II1 × 5 breaths per side
  • Extended side angle1 × 5 breaths per side
  • Triangle pose1 × 5 breaths per side
  • Half moon1 × 5 breaths per side
  • Chair pose1 × 8 breaths
  • Pigeon pose1 × 8 breaths per side
  • Savasana1 × 5 min
FriRest
SatVinyasa Flow B
  • Sun salutation A3 × 1 round
  • Sun salutation B3 × 1 round
  • Crescent lunge1 × 5 breaths per side
  • Warrior III1 × 5 breaths per side
  • Crow pose3 × 5 breaths
  • Side plank2 × 30 sec per side
  • Boat pose3 × 20 sec
  • Bridge pose2 × 8 breaths
  • Savasana1 × 5 min
SunRest

Progression: Let the breath set the pace, not the clock. Add a round of salutations before you add difficulty. Attempt crow and half moon only when the standing sequence feels easy.

Restorative & Yin

Mobility 3 days/week Mat Beginner Full body

Long passive holds that open the hips, hamstrings, and spine. Pairs with a lifting program on off days, or stands alone during a recovery week.

MonRest
TueYin Lower Body
  • Supported child's pose1 × 3 min
  • Reclined butterfly1 × 5 min
  • Pigeon pose1 × 3 min per side
  • Dragon lunge1 × 2 min per side
  • Caterpillar fold1 × 3 min
  • Legs-up-the-wall1 × 5 min
  • Savasana1 × 10 min
WedRest
ThuYin Spine & Hips
  • Supported bridge1 × 3 min
  • Sphinx pose1 × 3 min
  • Thread the needle1 × 2 min per side
  • Supine twist1 × 3 min per side
  • Happy baby1 × 2 min
  • Reclined butterfly1 × 5 min
  • Savasana1 × 10 min
FriRest
SatRest
SunYin Lower Body
  • Supported child's pose1 × 3 min
  • Reclined butterfly1 × 5 min
  • Pigeon pose1 × 3 min per side
  • Dragon lunge1 × 2 min per side
  • Caterpillar fold1 × 3 min
  • Legs-up-the-wall1 × 5 min
  • Savasana1 × 10 min

Progression: Never stretch into pain. Find the edge, hold, and breathe until the tissue softens, then settle deeper. Time under tension does the work here, so extend the holds before adding poses.

Pick one and start today.

Every program is built in. Choose one in the app, and your first session is on the Today tab, ready to log.

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