Guided Fitness and Rehabilitation

Contents › Learn

A path from assessment to coaching — follow the tabs in order for the full ProgressTracks journey.

Begin with Your Personal Movement Journey to identify your goals, starting point, preferences, and support needs. Then explore strength, aerobic fitness, mobility, balance, body-region training, goal-based exercise, and rehabilitation concepts. Use guided routines throughout the course and finish by creating a Personal Movement Plan that can evolve with your progress.

Learn

Work through each module and lesson at your own pace.

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Module 1Your Personal Movement Journey4 lessons planned

Module 2Understanding Movement & Your Body3 lessons planned

Module 3Building Strength Safely3 lessons planned

Module 4Aerobic Fitness & Endurance3 lessons planned

Build the stamina to do more of what matters.

Develop cardiovascular fitness and stamina through appropriate aerobic activity, pacing, intervals, recovery, and gradual progression.

Understand the role of aerobic exercise in overall fitness.
Use pacing and perceived exertion to guide activity.
Explore walking, cycling, swimming, intervals, and other aerobic options.
Progress endurance gradually and recover appropriately.

Building Aerobic Fitness

LESSON

Learn how regular aerobic activity develops endurance and supports physical capacity.

Aerobic conditioning
Frequency
Duration
Intensity
Progression

Planned lesson · Coming soon

Pacing, Effort and Recovery

LESSON

Use practical effort and recovery cues to choose a manageable training intensity.

Perceived exertion
Pacing
Intervals
Recovery
Gradual progression

Planned lesson · Coming soon

Walking, Cycling, Swimming and Interval Training

LESSON

Explore common ways to build aerobic fitness and how to choose activities that fit your goals and abilities.

Walking
Cycling
Swimming
Intervals
Higher-intensity exercise when appropriate

Planned lesson · Coming soon

Module 5Mobility, Flexibility, Balance & Mindful Movement3 lessons planned

Move more freely, steadily, and confidently.

Improve movement quality through mobility, flexibility, balance, breathing, yoga-style movement, posture, and restorative exercise.

Understand practical differences between mobility and flexibility.
Practice balance and coordination activities appropriate to ability.
Use stretching, breathing, and mindful movement.
Explore yoga-style and restorative movement practices.

Mobility and Flexibility

LESSON

Learn how mobility and flexibility contribute to comfortable and capable movement.

Mobility
Flexibility
Stretching
Range of motion
Consistency

Planned lesson · Coming soon

Balance, Coordination and Fall Prevention

LESSON

Develop balance and movement confidence through appropriately challenging practice.

Balance
Coordination
Stability
Movement confidence
Healthy aging

Planned lesson · Coming soon

Yoga, Breathing and Restorative Movement

LESSON

Explore gentle yoga-style movement, breathing, posture, and restorative practices that can complement fitness training.

Yoga-style movement
Breathing
Posture
Gentle movement
Recovery

Planned lesson · Coming soon

Module 6Strengthening Your Body by Region3 lessons planned

Focus your training where your body needs it most.

Explore exercise approaches for major body regions and use targeted guided routine collections to strengthen, mobilize, and support physical function.

Recognize major body-region exercise categories.
Choose general strengthening and mobility routines based on personal goals.
Understand why targeted exercise still belongs within whole-body movement.
Use body-region collections without treating general programs as individualized medical care.

Core and Lower Back

LESSON

Explore general core stability, trunk strength, mobility, and lower-back-support exercise concepts.