Programs | arc.

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Corrective exercise for the lower back.

Three gym sessions and two walks a week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

First session: Hinge and deep core

Hip Hinge with Dowel3 × 10
Seated Good Morning3 × 10
Glute Bridge3 × 12, 2 s squeeze

+ 2 more in the app

See the program

Rebuild Your Knees

Corrective exercise for the knee.

Three gym sessions and two bike rides a week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

First session: Quad activation and squat pattern

Quad Set3 × 6, 8 s holds
Straight-Leg Raise3 × 10
Box Squat to Bench3 × 10

+ 3 more in the app

See the program

Strong Shoulders

Corrective exercise for the shoulder.

Three gym sessions a week, with a rest day between each

Mon

Tue

Wed

Thu

Fri

Sat

Sun

First session: Cuff activation and rotation

Pendulum Swing2 × 10 each way
Isometric External Rotation4 × 30 s hold
Band External Rotation, elbow at side3 × 12

+ 4 more in the app

See the program

Pregnancy programs

One program per trimester, for uncomplicated pregnancies with your OB or midwife's go-ahead.

Two versions: already training, or new to the gym
Weekly pain check-in

First trimesterStrong Start
Second trimesterStrong and Steady
Third trimesterStrong Finish

First session: Learn to move, first trimester

Box Sit-to-Stand2 × 8
Glute Bridge2 × 10
Wall Push-Up2 × 8

+ 3 more in the app

See the pregnancy programs

Corrective exercise programs

Back to Strength