MOVE
Designed to bridge the gap between fully-seated workouts and higher-mobility workouts. The Move Program includes a combination of seated and standing exercises that challenge strength, core engagement, and stability, while remaining adaptable for different needs
Move Strong. Move Confidently.
Ideal for individuals who exercise seated or standing, and who can independently and safely transfer to the floor. Programmed for gradual strength building, endurance, and functional mobility.
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Full-body & dynamic movements, seated or standing, 20-25 minutes in length
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Focus on core stability, balance, & functional training
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Designed with optional modifications
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Minimal or no equipment required
Workouts with clear guidance, visual cues, and flexible pacing to help you move safely and effectively. New videos are added weekly to keep you progressing and showing up.
Warm Up
Follow the videos below in order and go through the full sequence three times.
External Rotation
Field Goals
Arm Circles
Jumping Jacks Standing
Core
Follow the videos below in order and go through the full sequence two times.
All movements will be done on the mat.
Supermans on Mat
Plank on Elbows
Russian Twists
Sit Ups
Adapted Thoracic Rotation
Strength
Follow the videos below in order. Choose seated or standing, and go through the full sequence two times.
If you are standing, use a third point of contact for balance, if needed.
Ground to Overhead Press
Tricep Kickbacks
Bicep Curl to Overhead Press
Front Raise Hold
Adapt vs. Move
The Move Distinction
— More complex movement patterns
— Greater strength and resistance challenges
— Increased stamina demands
Adapt
The foundation level. 100% seated movements designed for maximum accessibility and those establishing a baseline practice.
The Move Distinction
— Greater strength and resistance challenges
— Increased stamina demands
Clear Instruction, Confident Movement
The Move Program includes a growing library of adaptive strength workouts and exercise demonstrations. When a specific exercise does not yet have a video, written instructions are provided to ensure clarity and safety.
New workouts are added regularly to keep training fresh and engaging.