App exercises

What it works

Works calves, ankles, thighs and glutes with your weight on the balls of your feet only.

How to do it

1. Stand with the balls of your feet on the Max mark.
2. Raise your heels and keep your body straight.
3. Look ahead and breathe normally.

Used in: Fitness, Sport, Warm-Up, Training, Balance

What it works

Works thighs and glutes by holding the position; the trunk stays firm to support the body.

How to do it

1. Feet flat on the platform, shoulder-width apart.
2. Cross your arms, hands on your biceps.
3. Lower to a comfortable knee angle and hold.

Used in: Fitness, Sport, Warm-Up, Training, Balance

What it works

Works thighs and glutes in motion, going down and up slowly.

How to do it

1. Feet flat on the platform, shoulder-width apart.
2. Stretch your arms out in front.
3. Bend your knees, lightly to deeper, and slowly stand up again.

Used in: Fitness, Sport, Warm-Up, Training

What it works

Works thighs, glutes and calves at the same time and calls for balance.

How to do it

1. Stand on the balls of your feet, heels raised.
2. Cross your arms, hands on your biceps.
3. Bend your knees while keeping your heels up.

Used in: Fitness, Sport

What it works

Works the standing leg and balance, one side at a time.

How to do it

1. Place one foot flat on the platform; the other stays on the floor.
2. Put more or less weight on the leg on the platform.
3. Halfway through the block, switch legs.

One side at a time.

Used in: Balance

What it works

Works thighs and glutes with the safety of the handlebars.

How to do it

1. Feet flat on the platform.
2. Hold the handlebars (gangway) firmly.
3. Lower your hips and come up again, slowly.

What it works

Works glutes, hips and the back of the trunk by raising and lowering the hips.

How to do it

1. Lie on your back on the mat, feet flat on the platform.
2. Rest your arms on the floor by your sides.
3. Raise and lower your hips slowly.

Used in: Fitness, Sport

What it works

Works the core and balance while seated, with your legs off the floor.

How to do it

1. Sit on the platform.
2. Lift your legs off the floor and hold.
3. Trunk straight, look ahead.

Used in: Fitness, Sport, Training, Balance

What it works

Works the abdominal muscles by pulling the legs towards the belly.

How to do it

1. Sit on the platform, hands behind your neck.
2. Lift your legs and pull your knees towards your belly.
3. Stretch out and repeat slowly.

Used in: Sport

What it works

Works the core while seated, legs raised and arms bent.

How to do it

1. Sit on the platform.
2. Lift your legs off the floor.
3. Bend your arms at your sides and hold.

What it works

Works core, shoulders and arms while keeping the body in a straight line.

How to do it

1. Hands flat on the platform, arms straight.
2. Feet on the floor, body in a straight line.
3. Move your head slowly in all directions.

Used in: Fitness, Sport

What it works

Works core and shoulders with support on one hand only, which calls for more stability.

How to do it

1. One hand flat on the platform, arm straight.
2. The other hand on your hip, body in a straight line.
3. Halfway through the block, switch hands.

One side at a time.

Used in: Sport

What it works

Works the side of the trunk (obliques) and the core.

How to do it

1. Lie on your side on the mat.
2. Rest your forearm on the platform and lift your hips.
3. Keep your body in line; switch sides halfway.

One side at a time.

What it works

Activates the pelvic floor and core muscles in a seated posture, with the body relaxed.

How to do it

1. Sit on the platform, feet on the floor.
2. Let your arms hang loose by your sides.
3. Spine upright, shoulders relaxed.

Used in: Mobility, Sport, Cool-Down, Pelvic floor, Balance, Arm recovery

What it works

Activates the pelvic floor and core muscles while seated, hands resting on the thighs.

How to do it

1. Sit on the platform, feet on the floor.
2. Rest your hands on your thighs.
3. Spine upright, look ahead.

Used in: Fitness, Cool-Down, Training, Pelvic floor

What it works

Works triceps, shoulders and the upper back with your hands supported behind your body.

How to do it

1. Sit on the floor with your back to the platform.
2. Place your hands on the platform, on the Max mark.
3. Keep your arms firm and your chest open.

What it works

Works shoulders, arms and the upper body with your knees supporting you.

How to do it

1. Knees on the mat, hands flat on the platform.
2. Back straight.
3. Move your head slowly in all directions.

Used in: Mobility, Sport, Arm recovery

What it works

Works shoulders and arms with the forearms supported, more gently than on the hands.

How to do it

1. Knees on the mat.
2. Rest your forearms on the platform.
3. Back straight, neck relaxed.

Used in: Mobility, Arm recovery

What it works

Spine mobility and activation of shoulders, arms and trunk.

How to do it

1. Place your hands on the platform, in line with your shoulders, and your knees on the mat.
2. Round your back upwards, letting your head drop, then lengthen your spine and look forward.
3. Move slowly, with your breathing.

What it works

Moves the whole body and loosens the back with a gentle trunk rotation.

How to do it

1. Feet flat on the platform, between the centre (0) and the Max mark.
2. Turn your trunk to the left and to the right.
3. Let your arms follow the turn; your feet stay still.

Used in: Mobility, Sport, Warm-Up, Training, Balance, Leg recovery

What it works

Stretches the back and the back of the thighs.

How to do it

1. Stand on the platform.
2. Stretch your arms up.
3. Lean your trunk forward with your arms stretched, only as far as is comfortable.

Used in: Leg recovery

What it works

Stretches the side of the trunk and loosens shoulders and neck.

How to do it

1. Sit cross-legged on the platform.
2. Hands behind your head.
3. Lean your trunk to the left and to the right, slowly.

Used in: Mobility, Cool-Down

What it works

A calm position to relax the hips and lower back, at a low frequency.

How to do it

1. Stand on the platform with your heels on the Max mark.
2. Knees slightly loose.
3. Use only low frequencies (5–10 Hz).

Used in: Cool-Down, Leg recovery

What it works

A resting position to relax the legs after training.

How to do it

1. Lie on your back on the mat.
2. Rest your stretched legs on the platform, with a roller under the back of your knees.
3. Let your calves hang loose.

What it works

A resting position to relax the body, lying with your knees bent.

How to do it

1. Lie on your back on the mat.
2. Place your feet flat on the platform, knees bent.
3. Arms loose by your sides.

Used in: Leg recovery

What it works

Activates the shoulders and shoulder blades. At low frequencies it feels relaxing; at higher frequencies it works the upper-back muscles.

How to do it

1. Lie on your back with your shoulder blades on the platform and your head, hips and legs on the mats.
2. Let your arms rest open and loose beside your body.
3. Relax your shoulders and breathe calmly.