Free · no account needed · Days 1–3

Getting started.

Seated strength and mobility. Explore the first 3 Getting Started programme days at your own pace.

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Day 1

Start gently

Upper-body control and awareness

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Banded Leg Kicks3 x 30 seconds - as many reps as you can · 4 min Banded Knee Raises3 x 30 seconds - as many reps as you can · 4 min Banded Abductor Squeeze3 x 30 seconds - as many reps as you can · 4 min

Day 2

Build confidence

Functional strength and balance

0/3 complete

Banded Leg Over3 x 30 seconds - as many reps as you can · 4 min Banded Leg Holds - Affected Leg3 x 30 seconds - as many reps as you can · 4 min 2 Handed Sit to Stands3 x 30 seconds - as many reps as you can · 4 min

Day 3

Continue your guided movement programme

0/3 complete

Adductor Pillow Squeeze3 x 30 seconds - as many reps as you can · 4 min Double Leg Raise3 x 30 seconds - as many reps as you can · 4 min Pick An Object From Floor3 x 30 seconds - as many reps as you can · 4 min