Your first week with Bone Builder.
Watch a demonstration, explore how a routine fits your week and try the session controls before choosing a membership. This is a product tour, not an exercise prescription.
Watch and compare movement variations.
See the setup and coaching cues for two real library movements. Changing the support changes the exercise; suitability is individual.
Wall Push-Up: setup and control
A standing push-up against a wall to practise pressing strength. Changing your distance from the wall changes the challenge.
- Stand arm's length from a wall, hands at shoulder height.
Silent demonstration
Watch first. Your history, symptoms and current capacity determine whether a movement suits you. Demonstrations and camera feedback cannot establish spinal safety.
Make a little room in your week.
Your movements, loads, support and frequency should fit your care plan. A useful first week can begin with preparation rather than a workout.
1
Prepare
Choose an everyday goal. Bring your history and questions to your clinician and agree on movements, support and recovery time.
2
Practise
Use demonstrations to understand the setup. Follow the exercise and dose already agreed for you; arrange direct instruction when needed.
3
Reflect
Keep a record of what you actually did, how it felt and what you want to ask. A partial session is still useful information.
Try the guided-session controls.
Move between examples, record only part of a session and compare the completed result. Membership adds your guided plan and saved history.
Fictional controls tour • no exercise required
These two movements and four example set slots show the controls. They are not a prescribed routine. Nothing here is saved to your account; entries disappear when you reload or leave.
One place for the movement and the record.
- Wall push-ups · 2 example set slots
- Single-arm dumbbell row · 2 example set slots
Repeat, adjust and review.
The twelve-week template organizes planned sessions. Your cadence and recovery determine its calendar length. Missing a session does not mean catching up with extra workouts; partial records do not advance the sequence. Repeating an agreed load while learning is useful progress.
Symptoms, current restrictions or recovery can pause generic guidance. A completed set, week number or camera estimate cannot establish that heavier lifting is appropriate. Peak requires individual assessment and direct qualified supervision.
Read how progression and support work →Choose your next step.
The assessment, library, food tools and public guides remain free. Membership adds guided sessions, workout logging and saved responses. Individual PT and live supervision are arranged separately.