VIDEO PLAN LIBRARY
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Search by context or goal, learn from the original video, then follow the order and timers in TinyRep.
Desk Posture Reset
A short sequence of chest opening, shoulder-blade control, wall slides, and chin tucks after prolonged sitting.
About 5 min · 5 movements · No equipmentYouTube · Jeremy EthierAfter prolonged sittingY-T-W-L Shoulder Reset
Use four simple arm positions to practise shoulder-blade control and comfortable external rotation.
About 9 min · 5 movements · No equipmentYouTube · Jeremy EthierDaily mobilityEveryday Posture Reset
Combine standing reach, wall slides, hip mobility, glute bridges, and cat-cow in one everyday sequence.
About 5 min · 6 movements · No equipmentYouTube · Jeremy EthierBefore bedBedtime Unwind
Slow shoulder rolls, chest opening, cat-cow, a seated hip stretch, and longer exhales for a quieter pace before bed.
About 4 min · 5 movements · No equipmentYouTube · Pamela ReifUpper-body postureRounded Shoulder Mobility & Strength
A short sequence combining upper-back mobility, two doorway stretches, and controlled resistance-band work.
About 5 min · 5 movements · Doorway · resistance bandYouTube · ATHLEAN-X™Desk breakFour-Minute Neck Mobility
Seven gentle, timed neck movements that explore rotation, tilting, gliding, and controlled circles.
About 4 min · 7 movements · No equipmentYouTube · Mark WildmanDesk breakSeated Shoulder Mobility Reset
A seated sequence of side reaches, shoulder circles, cross-body stretches, behind-the-back positions, and a chest opener.
About 7 min · 8 movements · No equipmentYouTube · Journey to MobilityFloor mobilityShoulder & T-Spine Floor Flow
A compact floor sequence combining kneeling upper-back rotation, body rocks, and scapular push-ups.
About 3 min · 3 movements · Exercise matYouTube · mobility by julia reppelWarm-up or cool-downQuick Full-Range Shoulder Flow
Move through rotation, a floor chest stretch, kneeling shoulder waves, reverse-tabletop opening, and thread-the-needle rotation.
About 5 min · 5 movements · Exercise matYouTube · Tom MerrickShoulder warm-upThree Band Shoulder Control Drills
Practise shoulder-blade protraction and retraction, a pull-apart with an outward turn, and controlled external rotation.
About 3 min · 3 movements · Light resistance bandYouTube · Strength SideDuring desk workThoracic Mobility Break
Combine shoulder rolls, two seated rotations, thread-the-needle and a chest opener for a focused thoracic and upper-back desk break.
About 8 min · 5 movements · Stable chair and exercise matDaily mobility or upper-body warm-up10-Minute Overhead Shoulder Mobility
Follow ten no-repeat shoulder, chest, and side-body mobility intervals with a mix of standing, prone, seated, and kneeling positions.
About 10 min · 10 movements · Exercise matYouTube · EDR FitnessStanding routineLower-Body Alignment Session
Move from a butterfly stretch through bridge, clamshell, quadruped hip, squat, lateral-walk and adductor drills for a complete lower-body alignment and hip-strength session.
About 10 min · 10 movements · Resistance band and pillow or soft ball (optional)Bilibili · 周六野ZoeyAfter prolonged sitting or as a mobility session12-Minute Thoracic Mobility
Move the upper and mid back through flexion, extension, side bending, and rotation in twelve no-repeat intervals.
About 12 min · 12 movements · Exercise matYouTube · EDR FitnessUpper-back mobility and strength sessionSix Thoracic Mobility and Strength Drills
Combine three upper-back mobility drills with three shoulder-blade strength exercises using a chair, foam roller, resistance band, and wall.
About 10 min · 6 movements · Exercise mat, sturdy chair, foam roller, light resistance band, and wallYouTube · Tone and TightenMat-based upper-back mobilityPilates Mid-Back Mobility Flow
Move from articulated bridges into supported rotation, quadruped arm arcs, a forearm spinal wave, prone leg work, and seated rotation.
About 11 min · 9 movements · Exercise matYouTube · Jessica ValantWhole-body mobility breakComplete Spine and Hip Stretch
Move from two gentle neck stretches into thoracic extension and rotation, cat-cow, supine rotation, a figure-four stretch, and a kneeling hip-flexor reach.
About 9 min · 8 movements · Exercise mat and stable chair, couch, or bedYouTube · Tone and TightenBodyweight back-strength sessionBeginner Back Strength Circuit
Follow fifteen bodyweight back and trunk exercises using the source video's beginner timing and knees-down plank options.
About 14 min · 15 movements · Exercise matYouTube · Studio JibbySeated desk breakSeated Neck, Shoulder, and Upper-Back Stretch
Follow nine seated stretches for the sides and back of the neck, shoulder blades, trunk rotation, shoulders, lats, and chest.
About 9 min · 9 movements · Stable chairYouTube · Jeffrey Peng MDChest mobility break or upper-body cool-down5-Minute Chest-Opening Flow
Warm the spine, open the chest from a supported seated position, add a clasped-hand stretch, then finish with a bilateral forearm-supported chest hold.
About 5 min · 4 movements · Exercise mat and stable couch, table, wall, or doorframeYouTube · Journey to MobilityGentle chest mobility breakThree-Part Chest-Opening Practice
Combine a clasped-hands chest hold, slow breathing with overhead arm movement, and controlled seated T openings.
About 3 min · 3 movements · Optional towelYouTube · AskDoctorJoUpper-body mobility session15-Minute Chest and Shoulder Mobility
Follow fifteen no-repeat chest, shoulder, and thoracic mobility intervals using a strap or towel and a mat.
About 15 min · 15 movements · Exercise mat and yoga strap or towelYouTube · EDR FitnessChest-opening yoga or desk-break mobilityStrap-Assisted Chest-Opening Yoga
Use a strap or belt through seated chest openings, shoulder arcs, gentle neck circles, pass-throughs, prone chest stretches, and a supported seated finish.
About 10 min · 9 movements · Exercise mat and yoga strap, belt, or ropeYouTube · Yoga with JoelleChest-opening yoga and whole-body mobilitySupported Chest-Opening Yoga Flow
Move from a supported reclining chest opener through floor backbends, standing chest work, and two runner's-lunge sequences.
About 10 min · 12 movements · Exercise mat, bolster, and two yoga blocksYouTube · GaiamDaily hip mobility or lower-body warm-upSeven-Move Hip Mobility Flow
Work through seated hip rotation, active 90/90 drills, hip circles, frog rocks, leg lifts, and Cossack squats in one follow-along sequence.
About 8 min · 7 movements · No equipment; optional exercise matYouTube · nourishmoveloveHip flexibility and squat-mobility practiceActive Hip Rotation and Squat Flow
Build active internal and external hip rotation in 90/90, then carry it into Cossack squats, low-lunge rotations, and a straddle fold.
About 42 min · 10 movements · Exercise mat and two yoga blocks; optional stable chairYouTube · Tom MerrickBeginner hip practice on a mat or firm bedBeginner Floor Hip Strength and Mobility
Use gentle bridges, leg raises, side-lying hip work, and fire hydrants to strengthen and open the hips without standing.
About 110 min · 8 movements · Exercise mat or firm bed; optional yoga strapYouTube · Dr. Kristie EnnisBeginner hip-opening flowBeginner Four-Direction Hip Opener
Move the hips front to back, through rotation, and side to side with six simple timed mobility sequences.
About 7 min · 6 movements · Exercise mat or knee paddingYouTube · Tone and TightenGeneral hip stretching and mobilityEight-Stretch Hip Mobility Routine
Follow eight floor-based hip stretches from half-kneeling lunges through adductor work, rotation, and Happy Baby.
About 10 min · 8 movements · Exercise mat or knee paddingYouTube · Lu Strength & TherapyNo-standing glute strength on a matMat-Based Glute Activation Workout
Activate the glutes with quadruped leg lifts, prone hip extension, heel squeezes, and bridge variations without standing.
About 26 min · 7 movements · Exercise mat; optional 3–5 lb dumbbellYouTube · Jessica ValantBeginner bodyweight glute circuitTwo-Round Beginner Glute Circuit
Complete two 5-exercise rounds of clamshells, bridges, butterfly bridges, single-leg bridges, and bent-knee hip extensions.
About 10 min · 10 movements · Exercise mat; optional resistance bandYouTube · Dare To Be Active with Dr. LA Thoma GustinGlute medius strengthening and balanceSix-Exercise Glute Medius Strength
Progress from side-lying glute work to side planks, hip hikes, and supported single-leg squats.
About 77 min · 6 movements · Exercise mat, low step, and stable support; optional band or light ankle weightYouTube · AskDoctorJoGlute activation before lower-body trainingThree-Step Glute Re-Engagement
Use a brief single-leg bridge awareness check, then train bridges, side-plank clamshells, and touchdown squats with five-second holds.
About 50 min · 4 movements · Exercise mat, wall, and low step or books; optional mini bandYouTube · Squat UniversityFocused lateral glute strengthSide-Lying Hip Abduction Strength
Train each side with three fatigue-based sets of strict side-lying hip abduction and an optional band progression.
About 26 min · 2 movements · Exercise mat or firm bed and pillow; optional light resistance bandYouTube · Will Harlow – Over-Fifties Specialist PhysioGeneral knee-support strength and mobilityTen-Minute Knee Support Flow
Combine lower-body stretches, quad activation, bridges, ankle mobility, and shin raises in a timed mat routine.
About 9 min · 10 movements · Exercise mat, wall, and optional chair or stoolYouTube · Studio JibbyBeginner floor-based knee supportFive Foundation Knee-Strength Exercises
Build a beginner knee-strength base with quad sets, straight-leg raises, short-arc extensions, bridges, and side-lying hip abduction.
About 70 min · 5 movements · Exercise mat and foam roller or folded pillow; optional ankle weightYouTube · Tone and TightenChair-based lower-leg and knee supportFour-Move Seated Knee Support
Use a sturdy chair for marching, knee extensions, inner-thigh squeezes, and alternating calf and toe raises.
About 3 min · 4 movements · Sturdy chair without wheels and small ball, pillow, or folded towel; optional light ankle weightsYouTube · Vive HealthBasic daily knee-support practiceEveryday Foundation Knee Routine
Practice quad sets, short-arc extensions, straight-leg raises, and a towel-squeeze bridge in a slow bilateral floor sequence.
About 80 min · 7 movements · Exercise mat or firm bed, rolled hand towel, and optional pillowsYouTube · Jessica ValantBeginner follow-along knee-support circuitNine-Move Beginner Knee Circuit
Move from supported standing strength into floor-based glute, hip, core, and quad work in a timed beginner circuit.
About 10 min · 9 movements · Sturdy chair, exercise mat, and optional balance supportYouTube · Tone and TightenAnkle range-of-motion and calf mobilityFive-Step Ankle Mobility Progression
Progress from active ankle circles into calf stretching and a band-assisted knee-over-toe mobilization.
About 140 min · 5 movements · Towel, wall or stable support, and large anchored resistance bandYouTube · Tone and TightenBeginner ankle and foot strengthFive Beginner Ankle-Strength Drills
Strengthen ankle pull-up, outward control, calves, foot swivels, and single-leg balance with simple progressions.
About 82 min · 5 movements · Resistance band, sturdy anchor, foam roller or rolling pin, and stable balance supportYouTube · Dr. Kristie EnnisStanding ankle stability before activityFour-Move Standing Ankle Stability
Train controlled calf raises, alternating prances, three-point taps, and single-leg deadlifts in a standing sequence.
About 7 min · 4 movements · Stable chair or balance supportYouTube · Caroline JordanBarefoot foot-and-ankle strength and balanceSeven-Part Foot and Ankle Strength-Balance
Combine toe control, calf raises, single-leg balance, rotational control, mini lunges, ball tosses, and ankle alphabets.
About 158 min · 7 movements · Stable chair, counter, or doorway and small bouncy or tennis ballYouTube · Jessica ValantShort target-ankle mobility routineSix-Step Real-Time Ankle Stretch
Warm one target ankle, then work through calf, soleus, alphabet, shin, and plantar-fascia mobility in real time.
About 10 min · 6 movements · Stretch strap, belt, or dog leash; chair; pool noodle, foam roller, tennis ball, or water bottleYouTube · AskDoctorJoGentle active wrist mobilitySix-Minute Active Wrist Mobility
Move both wrists actively through flexion, extension, three forearm orientations, and large circles without passive stretching.
About 7 min · 6 movements · No equipmentYouTube · Virtual Hand CareGeneral wrist and forearm strengthSeven Foundation Wrist and Forearm Strength Drills
Strengthen wrist flexion, extension, side deviation, forearm rotation, grip, and finger opening with light resistance.
About 106 min · 7 movements · Light dumbbell or resistance band, table or chair, hammer, rolled towel, and rubber bandYouTube · Tone and TightenHand, wrist, and forearm strength foundationSeven-Exercise Hand, Wrist, and Forearm Foundation
Warm the hands and wrists, then strengthen neutral wrist motion, flexion, extension, and finger curls with supported dumbbell work.
About 164 min · 7 movements · Light dumbbell and sturdy chair or benchYouTube · Dr Levi HarrisonComplete wrist preparation and recoveryTen-Minute Wrist Strength, Stretch, and Mobility
Warm the wrists and fingers, build controlled hand-bearing strength, then finish with bilateral stretches and palm massage.
About 10 min · 10 movements · Exercise mat; optional rolled front edge for wrist-angle modificationYouTube · Well+GoodGeneral wrist mobility and strengthEleven-Minute Wrist Mobility, Stretch and Strength Routine
Follow a physical therapist through active wrist motion, comfortable stretches, and light-resistance strength work.
About 11 min · 12 movements · Table or thigh support and an optional 1–3 lb dumbbell, water bottle, soup can, or hammerYouTube · Tone and TightenLower-back stiffness and daily mobilityTen-Move Lower Back and Hip Mobility
Move gently through spinal, hip, hamstring, glute, and hip-flexor mobility, then finish with knees-to-chest and bridge lifts.
About 9 min · 10 movements · Exercise matYouTube · Tone and TightenLower-back mobility and foundational core strengthSix-Step Lower Back Relief Routine
Combine three lower-back and hip stretches with pelvic control, bridges, and bird dogs in a guided nine-minute sequence.
About 9 min · 6 movements · Exercise mat and optional stretch strapYouTube · Tone and TightenQuick lower-back and hip stretchSeven-Minute Lower Back Stretch
Use six mat-based stretches for the lower back, hamstrings, deep glutes, spinal rotation, and hip flexors.
About 6 min · 6 movements · Exercise matYouTube · Tone and TightenStanding back mobility without floor workTen-Minute Standing Back Mobility
Complete ten equipment-free standing mobility blocks for the spine, hips, hamstrings, chest, and groin.
About 11 min · 10 movements · Optional wall or chair for balanceYouTube · Caroline JordanDaily lower-back mobility and core activationEight-Block Lower Back Mobility and Core
Progress from spinal and hip mobility into bridge, plank, and bird-dog stability work in ten minutes.
About 9 min · 8 movements · Exercise matYouTube · Tone and TightenDaily whole-body posture resetFive-Move Posture Correction Routine
Open the chest and upper back, strengthen postural shoulders, lengthen the hip flexors, and activate the glutes.
About 6 min · 5 movements · Light resistance band, exercise mat, and wall, bench, couch, or chairYouTube · Jeremy EthierComprehensive daily posture practiceEight-Exercise Neck-to-Pelvis Posture Routine
Train neck, shoulder-blade, wall alignment, hip flexibility, glutes, and lower-abdominal control in one routine.
About 124 min · 8 movements · Wall or doorway, exercise mat, and optional resistance bandYouTube · Tone and TightenDesk break and seated mobilitySeven-Move Seated Posture Break
Use a work chair for neck, spine, glute, and hamstring mobility without leaving the desk.
About 61 min · 7 movements · Stable work chairYouTube · Well+GoodGentle floor-based postural strengthFive Floor-Based Posture Strength Drills
Build shoulder, abdominal, glute, neck, and upper-back control with three supine and two prone exercises.
About 20 min · 5 movements · Non-stretch belt, two hand towels, pillow, and exercise mat or carpetYouTube · Margaret Martin, Physical TherapistDaily neck and shoulder tension breakSeven-Part Daily Neck and Shoulder Release
Warm the shoulders and neck, then use five gentle stretch patterns for the side, back, and base of the neck.
About 11 min · 7 movements · Chair optionalYouTube · Michelle KenwayQuick neck tension and mobility breakSix-Step Five-Minute Neck Relief
Warm the neck actively, stretch four commonly tight regions, and finish with controlled chin tucks.
About 10 min · 6 movements · Chair optionalYouTube · Tone and TightenNeck stability and forward-head posture strengthSix-Exercise Neck and Posture Strength
Strengthen deep neck muscles in four directions, then reinforce the upper-back foundation with scapular pinches and wall slides.
About 96 min · 6 movements · Exercise mat, wall, and optional light resistance bandYouTube · Tone and TightenShort neck and shoulder mobility flowSeven-Move Neck and Arm Mobility Flow
Coordinate gentle neck motion with shoulder-blade and arm movement, then finish with two three-breath stretches.
About 37 min · 7 movements · NoneYouTube · Dr. Kristie EnnisBeginner full-body flexibilityNine-Stretch Beginner Full-Body Routine
Move from the lower back and hips through the hamstrings, upper back, chest, and neck in eight gentle minutes.
About 9 min · 9 movements · Exercise mat and optional towel or stretch strapYouTube · Tone and TightenMorning stiffness and whole-body mobilityNine-Move Morning Full-Body Stretch
Wake up the spine, neck, hips, legs, chest, and shoulders with a floor-to-standing morning sequence.
About 16 min · 9 movements · Exercise matYouTube · Tone and TightenDaily beginner total-body flexibilityEleven-Stretch Total-Body Flexibility Routine
Stretch from the neck and shoulders through the spine, hips, glutes, hamstrings, and hip flexors in ten minutes.
About 12 min · 11 movements · Exercise mat and optional strapYouTube · Tone and TightenMorning whole-body mobility and activationEight-Move Morning Stiffness Flow
Progress from gentle kneeling mobility through hip work and full-body lunges, then finish with two rounds of core and glute stability.
About 108 min · 8 movements · Exercise mat or other comfortable firm surfaceYouTube · Well+GoodNo matching plans found.