On strength days, warm up for 3–5 minutes. On recovery days, move gently. Start with the lightest resistance. Animated figures are simplified movement cues, not anatomical instruction.

Check exercises as you complete them. Strength: begin with 2 sets in weeks 1–2 and leave 2–3 reps in reserve. Recovery days are intentionally gentle. Never push through pain.

Session notes

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Training history

Personal milestones

Door anchor status

Your kit's door anchor is not yet verified. All workouts use door-free movements by default. Only enable anchored options after confirming the actual attachment, manufacturer's instructions, secure door/frame and correct loading direction.

Checking this shows optional anchored alternatives. It is not a guarantee of safety.

Exercise library

Important training notes

With your neck history, keep your head and neck neutral and avoid overhead work if it provokes pain, tingling or radiating symptoms. With pelvic floor symptoms, breathe out on effort; avoid straining or breath-holding. Replace jumping with marching if it triggers pelvic symptoms.

Inspect bands for wear before each use, secure attachments, keep bands away from your face and eyes, and avoid sharp edges. Don't assume advertised resistance ratings are accurate. Stop if you develop sharp pain, dizziness, unusual shortness of breath or neurological symptoms.

This is general fitness guidance, not a substitute for medical or physiotherapy assessment. Seek personalised clearance if symptoms are active or worsening.

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