The catalogue
A routine for every kind of day.
Every session in Rose, from a two-minute reset to a half-hour of deep work: guided, timed, and built from the same library of movements.
- 92
- routines
- 181
- movements
- 2–30
- minutes
Start here
Short and gentle: first sessions, warm-ups, desk breaks.
Front Splits Warm UpTwo minutes of preparation before split work
PlanksTwo minutes of plank holds
NeckA quick neck session, doable at a desk
Pre-RunRunning-specific warm-up, dynamic only
Rise & RollWaking the body up, moving not holding
Sit TallUndoing a slumped seated posture
ChestOpening a chest closed by sitting
CoreShort core activation
Daily MinimumThe smallest thing that counts as having stretched today
Feet & AnklesAnkle mobility, and the feet get their turn
Front SplitsFirst steps toward a front split
HamstringsShort hamstring lengthening
HipsThe short hip opener, for someone who sat all day
Lower BodyLegs from hip to ankle, quickly
NeckThe neck, lying down, for the end of the day
Pelvic FloorGentle introduction to pelvic floor work
Phone PostureThe specific damage of looking down at a phone
Post-RunWhat a runner needs immediately after
QuadsShort quad and hip-flexor release
ShouldersShort shoulder opener
Upper BodyEverything above the waist, quickly
Warm UpPreparing to train: raising temperature, not lengthening tissue
HipsA hip opener with a warm-up, for cold mornings
Nine to FiveWorks in office clothes, at a desk
On Your FeetFor a body that has been standing, not sitting
Pelvic TiltPelvic position and the muscles that set it
Rise & RollA longer morning wake-up
Cool DownComing down after training
Pre-RunA fuller running warm-up
Before BedDownshifting toward sleep: nothing stimulating, nothing demanding
Pelvic FloorPelvic floor with the hips around it
Rotate & ReleaseRotation through the spine, and the wrists that type all day
Quiet HourTwenty minutes of held, supported positions
The everyday middle
The sessions a normal week is made of.
BackUpper back strength
PlanksPlank holds with variation
Stand StrongStanding posture and the chain behind it
AbsDirect abdominal work
ArmsArm and forearm work
PlanksLonger plank sequence
Spine SupportStrengthening what holds posture up
Front Splits StrengthStrength in the end range of the split
Lower BackBack with a strengthening bias
Lower Back ComboBack mobility and strength together, short
CoreCore in six minutes
Front Splits MobilityActive range for the split, not passive holds
SquatsSquat-pattern holds for legs and hips
Post-RunPost-run with the hips included
Deep TwistRotation through the whole spine
NeckNeck and the shoulders that hold it
ChestChest and front shoulder together
CoreCore work with a mobility component
Feet & AnklesFeet, ankles and calves together
Front SplitsFront split work with proper preparation
HamstringsHamstrings with the calves and back they connect to
HipsThe standard hip session, room to reach depth
Lower BackBack and the hips that pull on it
Lower Back ComboThe same, with room for both halves
Lower BodyThe whole leg chain
Post-RunThe full post-run session
QuadsQuads and the hip flexors above them
Rise & RollThe full morning routine
ShouldersShoulders through their full range
Upper BodyUpper body with time for each joint
ShouldersThe standard shoulder session
Full BodyHead to toe in twelve minutes
HamstringsThe standard hamstring session
NeckThe full neck and upper back session
HipsHips end to end, the one to do weekly
Lower BackThe full back session
ChestLong front-line session including backbends
CoreThe full core session
Feet & AnklesThe full foot and ankle session
Full BodyHead to toe with time for each region
HamstringsLong hamstring session
HipsLong hip work, every angle of the joint
Lower BackLong back session, decompression throughout
Lower BodyLong lower-body session
Pelvic FloorThe standard pelvic floor session
QuadsLong quad session including kneeling work
ShouldersLong shoulder session, overhead range included
Upper BodyThe full upper-body session
Pelvic FloorLong pelvic floor practice
Pelvic FloorThe full pelvic floor practice
Go deeper
Longer holds and bigger sessions, for the days with room.
PlanksThe full plank session
Hips · Long HoldFew positions, held long enough to change tissue
Hips · Long HoldThe same, one position further
Hips · Long HoldThe longest holds in the catalogue
SplitsSplit work across both directions
Front SplitsThe full front-split practice
HipsThe full hip practice
ExpertFor someone with existing range, held long
ExpertThe longest session in the catalogue
Start small. Start today.
Short sessions. No class, no equipment.
