1
Bird Dog
2 × 10 per legSliding pads
Glide the pads forward as you reach the opposite leg back; keep the hips level.
ONEFOLD Fitness
Your gym. Folded.
30-DAY ONEFOLD PROGRAM
Train the board the way it was built to move.
A progressive program built around real ONEFOLD movement patterns: sliding pads core work, glute and balance training, push-up grips and resistance-band strength.
0%complete
0/30workouts
27movements
Your journey
0%
Start with Day 1 and build the habit.
Progressive by design.Build from two controlled sets in Week 1 to higher-rep strength and endurance work, with a full-body finale on Days 29–30.
Week 1
Week 2
Week 3
Week 4
Finale
Foundation
Day 1: Core A
Core
15 min
2
Plank Roll Out
2 × 10Sliding pads
Roll the pads forward, then pull them back under the shoulders; keep the ribs down.
3
Knee Tucks
2 × 15Sliding pads
Draw the knees toward the chest, then slide them back out; don't let the hips sag.
4
Roll Up
2 × 15Resistance bands + grip handles
Roll down one vertebra at a time, then curl back up.
5
Russian Twists
2 × 15Resistance bands + grip handles
Rotate from the ribs side to side; keep the feet steady.
Move within a pain-free range. Stop if you feel sharp pain, dizziness, numbness or unusual shortness of breath. If you have an injury or medical condition, get guidance from a qualified clinician before starting.
Your progress is saved on this device.