01Strength
THE MOVEMENT LIBRARY · 80 GUIDES
Find your movement.
Warm up, learn a movement, and build a session that works for you. Explore clear guides for the gym and everyday activity.
Learn the movement.
Build the confidence.
Build the confidence.
Explore the library
80 movementsExplore one. Start gently.
02Strength
03Strength
Seated cable row
Build a controlled pulling movement from a seated position.
04Strength
05Strength
06Strength
07Strength
08Strength
Standing calf raise
Move your ankles through a steady, controlled range.
09Warm-up
10Warm-up
11Warm-up
12Warm-up
13Warm-up
14Warm-up
15Warm-up
Gentle trunk turns
Explore an easy turning movement through the torso.
16Warm-up
Supported leg swings
Move one leg gently while holding a secure support.
17Warm-up
18Warm-up
19Warm-up
Shallow knee bends
Rehearse a small squat before deeper leg movements.
20Warm-up
Easy treadmill walk
Get familiar with a treadmill at an easy walking pace.
21Strength
22Strength
23Strength
Supported split squat
Explore a split stance with support for balance.
24Strength
25Strength
26Strength
27Strength
Dumbbell Romanian deadlift
Use a light load to practice a familiar hip hinge.
28Strength
Standing hip abduction
Lift one leg to the side while keeping your torso still.
29Strength
Standing hip extension
Move the leg back without arching your lower back.
30Strength
Side-lying leg raise
Work through a controlled leg lift from your side.
31Strength
32Strength
33Strength
34Strength
35Strength
Dumbbell floor press
Press light dumbbells from a supported floor position.
36Strength
37Strength
38Strength
39Strength
40Strength
Resistance-band pull-apart
Open a light band while keeping your shoulders relaxed.
41Strength
Seated dumbbell shoulder press
Practice a light overhead press from a supported seat.
42Strength
43Strength
44Strength
Cable triceps pressdown
Straighten the elbows against light cable resistance.
45Strength
46Strength
47Strength
48Strength
Light suitcase carry
Walk with a light weight on one side and a level torso.
49Mobility
50Mobility
Seated upper-back turn
Explore gentle rotation while sitting tall.
51Mobility
52Mobility
53Mobility
54Mobility
Quadruped rock-back
Explore hip bending with hands and knees supported.
55Mobility
Wall shoulder slide
Slide the arms upward through an easy shoulder range.
56Mobility
Scapular wall push
Move the shoulder blades while keeping the elbows mostly straight.
57Mobility
Wrist flex-and-extend
Move the hands up and down without adding pressure.
58Mobility
Gentle neck turns
Turn the head gently from a supported upright posture.
59Mobility
60Mobility
Supported single-leg balance
Practice balance beside a secure handhold.
61Cardio
Comfortable outdoor walk
Choose a clear, level route for steady movement.
62Cardio
63Cardio
64Cardio
65Cardio
Rowing machine basics
Learn a coordinated rowing stroke before adding effort.
66Cardio
67Cardio
68Cardio
Seated aerobic march
Combine light arm movement with seated marching.
69Cooldown
Gradual walking cooldown
Let your movement settle gradually after activity.
70Cooldown
Standing calf stretch
Explore a gentle stretch behind the lower leg.
71Cooldown
Bent-knee calf stretch
A small supported bend with the back heel grounded.
72Cooldown
Seated hamstring stretch
Fold gently toward a lengthened leg from a stable chair.
73Cooldown
Supported quadriceps stretch
Stretch the front of the thigh with balance support.
74Cooldown
Half-kneeling hip-flexor stretch
Explore a gentle front-of-hip stretch with a padded knee.
75Cooldown
Supine figure-four stretch
Rest one ankle across the opposite thigh for a gentle hip stretch.
76Cooldown
77Cooldown
Cross-body shoulder stretch
Guide one arm across the chest without pulling hard.
78Cooldown
Gentle overhead triceps stretch
Bend an arm overhead through a comfortable range.
79Cooldown
Supported upper-back stretch
Reach forward while keeping your seated position stable.
80Cooldown
Relaxed seated breathing
Finish with comfortable breathing in a supported position.
No matching movements. Try removing a filter.
TRAINING BASICS
Make room for the whole session.
Ease into movement.
Start with easy activity and gentle versions of the movements ahead. Give yourself time to find a comfortable rhythm.
Keep it controlled.
Learn technique before adding resistance. Choose a few movements rather than trying the whole library in one visit.
Leave time to recover.
Finish with easier movement. Rest between efforts and allow recovery between sessions. More is not always better.
How should I use this library?
Choose an activity category, then narrow by body area or equipment. Open a guide to read its steps and easier option. Add selected movements to your session and arrange them in a useful order. This catalog is educational, not a personalized training prescription.
What if a movement feels uncomfortable?
Stop if you feel pain or become unwell. Do not force a stretch or work through symptoms. If you are unsure what is suitable for you, get guidance from a qualified health or exercise professional.
Where is my session saved?
Your selection and notes are stored in this browser on this device. They are not sent to an account or synced to other devices. Clear removes them. Private browsing or blocked storage may prevent saving.
Can I do everything in the library?
The library is a collection of options, not a checklist to complete. Suitability depends on experience and circumstances. A qualified trainer can help you choose a manageable selection and appropriate effort.
Keep learning
These independent resources offer further general guidance. They have not reviewed or endorsed FORM.
NHS: warming up ↗NHS: strength basics ↗NHS: flexibility ↗ACE: exercise library ↗