Every move, demoed
Short videos for each exercise. Tap any movement to watch the form.
🦴 Load-bearing moves matter most for bone. Weight-bearing and resistance work (tagged 🦴) is what helps defend against osteopenia and osteoporosis, especially for women after menopause. Aim to include a few every week.
Core
The deep muscles that protect your back and keep you upright.
Full body
Big movements that train several muscle groups at once.
Upper body
Pushing and pulling strength for posture and carrying.
- Reverse fly (banded horizontal abduction)
▶ - Row with band & dumbbell
▶ - Bicep curl
▶ - Tricep kickback / overhead extension
▶ - Skull crusher
▶ - Banded push-ups
▶ - Lateral raise
▶ - Front raise
▶ - Shoulder press🦴 Load-bearing
▶ - Upright row
▶ - External rotation with band
▶ - Push-up
▶ - Modified push-up▶
- Single-arm row▶
- Double-arm row▶
- Shoulder taps
▶ - Bent-over reverse fly
▶ - Single-arm chest fly
▶ - Y raise (with or without band)
▶ - Coming soonChest press
- Coming soonStanding pole press at 45°
Lower body
The legs and hips that stand you up and keep you steady.
Balance
Steadiness work that guards against falls.
PNF patterns
Diagonal patterns that train the body the way it really moves.
Compound movements
Heavier multi-joint lifts once the basics feel solid.
Lower body static stretches
Hold-and-breathe stretches for the legs and hips.
Upper body static stretches
Hold-and-breathe stretches for the arms, chest, and back.
Full body dynamic stretches
Moving warm-up drills for the whole body.
Upper body dynamic stretches
Moving warm-up drills for the upper body and spine.
Lower body dynamic stretches
Moving warm-up drills for the legs and hips.
