BendyBar exercise library
Every routine here is free to read, whether you own a bar or not. Written step-by-step breakdowns you can print, plus follow-along video series. Pick a goal below, or start with the setup primer if the bar is new to you.
How to set up
Before you get to work, learn how to appropriately set up your BendyBar for maximum results.
Beginner routines
If the bar is new, start here. These are the lowest-intensity routines on the site, all standing or half-kneeling, with no anchor or floor work.
Shoulder mobility
Overhead reaching depends on the shoulder blade moving and the mid back giving it room. These routines work both.
Back stiffness and rotation
A mid back that will not rotate is behind most stiffness complaints, and it is the area sitting affects first.
Core and stability
Resisting movement is what a core actually does. These routines train bracing and anti-rotation rather than crunches.
Desk worker mobility
Five minutes before the first coffee, five when the laptop shuts. No mat, no changing clothes.
Golf and rotational warmups
A seven-minute block you can run beside the cart, plus the off-day work that actually builds the turn.
Full-body fitness
Warmup, activation and accessory work that slots into training you are already doing.
Recovery and downshifting
Low-intensity work for the day after, or the five minutes after a round or a session.
Train for your activity
Each page below sets out what that activity asks of your body, a short routine to run before it, and the written routines and guides that go with it.
Yoga
Complement your practice
Pilates
Not the band-loaded bar
Sports
Sport-specific mobility
Tennis
Serve, shoulder, rotation
Pickleball
Split step, quick hands
Baseball & Softball
Throwing and rotation
Running
Hips, ankles, balance
Swimming
Overhead and thoracic
Cycling
Undo the position
Martial Arts
Hips, rotation, control
The Strength Series
Bend & Build
Full-body strength routines built around the BendyBar, combining strength, stability, and mobility in every rep. Tap any video to play.
Written routine library
Full step-by-step breakdowns, print them, save them, share them.
Beginner · 3 min
Standing Hip Opener
A 3-minute standing routine to gently work hip mobility before training or after long sitting bouts.
Read routineBeginner · 4 min
Thoracic Rotation Warmup
Reset a stiff upper back in four minutes with controlled rotations through the thoracic spine.
Read routineIntermediate · 6 min
Golfer's Rotational Power Series
Build smoother, more controlled rotation before you tee off, 6 minutes, three drills, no door anchor needed.
Read routineBeginner · 5 min
Gentle Morning Mobility
A 5-minute, low-impact routine to ease into the day. No floor work required.
Read routineIntermediate · 10 min
Core Anti-Extension Circuit
Train the core's real job, resisting movement, with a focused 10-minute circuit.
Read routineBeginner · 8 min
PT Prescription: Shoulder Series
A clinician-oriented 4-drill series for assigning a consistent shoulder mobility homework block.
Read routineBeginner · 4 min
Yoga Overhead Side-Body Opener
Four minutes of overhead and side-body work to make the first few standing poses feel less like the warm-up.
Read routineBeginner · 5 min
Yoga Shoulder Rotation Flow
Five minutes of rotation and scapular work for anyone whose overhead poses are limited by shoulders rather than hamstrings.
Read routineBeginner · 6 min
Pilates Standing Core-Control Oscillation
Six minutes of standing trunk control with no mat, built around holds where breathing stays normal.
Read routineBeginner · 5 min
Pilates Posture and Upper-Back Reset
A five-minute standing reset for the upper back, aimed at the shoulders-forward shape most days build.
Read routineIntermediate · 5 min
Tennis Serve Shoulder Prep
Five minutes courtside so the first serve of the day is not the first time your arm goes overhead.
Read routineBeginner · 4 min
Pickleball Split-Step and Rotation Warmup
Four minutes of ankle, hip and short-range rotation work so game one is not your warm-up.
Read routineIntermediate · 6 min
Baseball & Softball Throwing Activation
Six minutes before you pick up a ball: shoulder prep, separation work and lead-leg loading.
Read routineBeginner · 6 min
Swimmer Shoulder Activation
Six minutes on the pool deck to get the shoulder blade moving before the first length.
Read routineBeginner · 4 min
Runner Hip-Drive and Balance Prep
Four minutes before a run so the first mile is not the warm-up.
Read routineBeginner · 3 min
Runner Ankle and Balance Prep
Three minutes of ankle range and balance work, the pair runners most often skip.
Read routineBeginner · 5 min
Cyclist Thoracic Opener
Five minutes after a ride to undo the rounded, shoulders-forward shape the saddle builds.
Read routineIntermediate · 6 min
Martial Arts Hip-Rotation Prep
Six minutes on hip rotation and support-leg control before class, where most kick range actually comes from.
Read routineNew routines every month
30-Day Mobility Challenge
Dropping next month
Golfer's Pre-Round Warmup
Dropping next month
Post-Surgery Rehab Series
Dropping next month
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Every BendyBar includes lifetime access to the full exercise library. No subscriptions. No extra fees.