Can I edit the Gentle Floor Foundations routine after adding it?
Yes. The routine opens in MoveCue as an editable workout, so you can change exercises, timing, sets, sides, rest, equipment, and weights.
Gentle Floor Foundations
This routine opens with one simple standing movement and then keeps everything else on the mat, starting with small controlled leg movements before adding simple trunk holds. Nothing here is fast or loaded — it's about doing basic patterns slowly with plenty of rest. It's a starting point — once you add it to MoveCue, you can shorten the holds, drop exercises, or adjust the rest to suit you.
Get this routineWhy it's built this way
The standing hip extension goes first as the one upright movement, so the session drops to the mat a single time and stays there. The mat work then begins with the least demanding exercises — quad sets, heel slides, straight leg raises — which gives a gradual on-ramp before any trunk work. Bird dog comes next as the coordination piece, placed while attention is still fresh since control work suffers once fatigue builds. Trunk holds run 15–20 seconds for two rounds, the beginner isometric range, with 30–45 second rests that roughly match hold length so the pace stays comfortable. Knees-to-chest closes the routine, ending in a quiet static position.
The exercises
Good to know
What equipment do I need for Gentle Floor Foundations?
Gentle Floor Foundations uses Mat. You can still adjust the routine after adding it to the app.
How does this routine run hands-free?
MoveCue imports the routine with its exercise order, work time, rest, sides, and set structure, then uses voice cues while the workout runs.