Delivery rider or courier workout
Pick what you do for work. Get a short routine that strengthens what your day weakens and loosens what it tightens.
Delivery rider or courier
Warm-up
- Leg swings10 each leg, holding a wall · works hips
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Stand side-on to a wall with one hand on it. Swing the outer leg forward and back in a smooth, controlled arc, keeping your body upright. Don’t force the height. Switch legs after the reps.
- Shoulder rolls30 seconds each way · works shoulders
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Stand tall. Lift your shoulders up toward your ears, roll them back, then let them drop down in one slow circle. Do half the time this way, then reverse the direction.
Strength
- Glute bridge3 × 12 · works glutes
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Lie on your back with knees bent, feet flat and hip-width apart, arms by your sides. Push through your heels and squeeze your glutes to lift your hips until shoulders, hips and knees form a straight line. Pause for a second, then lower slowly.
- Side plank3 × 20 seconds each side · works core, hips
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Lie on your side with your elbow under your shoulder and legs stacked. Lift your hips so your body makes a straight line from head to feet. Hold, then lower with control and switch sides. Bend your knees if it’s too hard.
- Dead bug3 × 8 each side · works core
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Lie on your back with arms straight up and hips and knees bent at 90 degrees. Keep your lower back gently pressed into the floor. Slowly lower one arm overhead and the opposite leg toward the floor, return, then switch.
Stretch
- Quad stretch30 seconds each side · works quads
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Stand holding a wall for balance. Bend one knee and bring your heel toward your glute, holding your foot or ankle. Keep your knees together and your hips tucked under. Hold, then switch.
- Hip flexor stretch30 seconds each side · works hip flexors
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Kneel on one knee with a pad under it and the other foot flat in front. Tuck your tailbone under, squeeze the glute of the back leg and lean forward gently until you feel a stretch at the front of the hip. Hold, then switch.
- Forearm stretch30 seconds each side · works forearms
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Extend one arm in front with the palm up. With your other hand, gently pull the fingers back toward you until you feel a stretch along the forearm, keeping the elbow straight. Hold, then switch.
General fitness information, not medical advice. Stop if you feel sharp pain, and see a doctor or physio if pain continues. Check with a professional first if you have an injury or health condition.