Restorative calisthenics, stability and strength — at your pace.
How are you feeling today?
No pressure
Start here. We'll use how you're feeling to help shape a comfortable session.
Choose one or more areas for extra attention. Your routine will still work the whole body.
Today's optional checklist
No streaks. No pressure.
Start easy and stay in a comfortable range. Stop for sharp pain, new swelling, giving-way, chest discomfort, dizziness or unusual shortness of breath. This app is a general exercise aid, not a diagnosis or substitute for clinical advice.
Choose your training phase
The T3 manual describes four progressive phases. The recommended starting point is Corrective Exercise Training (CET). You can view every phase and every exercise, but the app will identify which movements are appropriate to your selected pathway.
The four phases come from the T3 manual. The manual provides detailed exercise prescriptions for CET; its descriptions of Phases II–IV are training principles rather than complete exercise-by-exercise plans. Where this app maps Medica circuit exercises to later phases, that mapping is our programming interpretation, not a prescription printed in the source.
Your equipment
Select what you have. Equipment tags in the library will help you find suitable options.
Complete exercise library
All distinct exercises identified in the two supplied PDFs are included, along with the app's original foundation exercises. Filter by your four main movement categories, T3 pathway, or equipment. Exercises remain visible even when they are more advanced.
Guiding philosophy
A practical guide to the ideas behind this program, based on the supplied T3 and Medica manuals. Open each topic to read more.
These manuals are training materials, not an individualized medical prescription. Their original exercise doses are preserved as source information; the app's suggested starting levels and phase tags are separate recommendations and should be adjusted to comfort, capacity and professional advice where needed.