Pick how much time you have, which areas to work on and when you're doing it. The mannequin shows every exercise and the timer guides you, side by side.
Hand-picked routines for the most common issues in and out of the gym. Read the "you need it if": you might recognise yourself.
You need it if you arch in overhead squats or snatches, the bar drifts forward or you can't stack in a handstand.
Opens shoulders and lats and wakes up the rotator cuff so you can stack the bar overhead.
You need it if your elbows drop in front squats, the bar rolls onto your fingers or your wrists hurt.
Wrists, triceps, lats and upper back: the four things you need to keep your elbows up in cleans and front squats.
You need it if your wrists pull or pinch in handstands or burpees.
Gets your wrists ready to hold your bodyweight in handstands, push-ups and burpees.
You need it if your back rounds at the bottom (butt wink), your heels lift or your knees cave in.
Ankles, hips and adductors to get below parallel with your chest up, in back squats and pistols alike.
You need it if wide squats pull at your groin or you can't reach the floor with your legs wide.
Inner thighs and hip opening: wide squats, sumo deadlifts, Cossacks and splits.
You need it if you walk stiff after intervals or a Hyrox, feel your lower back when running or your calves are rock hard.
Hip flexors, quads, hamstrings and calves: the muscles running, lunges and sleds tighten most.
You need it if you fall back in pistols, need lifting shoes to squat or have rolled an ankle before.
More ankle bend: the hidden limiter of many squats, pistols and lunges.
You need it if you bend through your lower back when kipping, sit a lot or your shoulders roll forward.
Upper-back extension and rotation, plus long lats: the base for kipping, toes to bar and muscle-ups.
You need it if your back is stiff after a heavy session. Sharp pain or pain down the leg is for a doctor.
Decompression and spine mobility after heavy lifting: upper back, lower back and glutes.
You need it if you train in the evening and then struggle to fall asleep.
Slow floor positions with long breathing, with the mannequin: they calm you down after evening training.
If you have pain, an injury or any doubt, get a physiotherapist's advice.