Program 01 · Exclusive with your purchase
THE PREP
Prepare to move. Move to live.
Better movement begins before your workout. THE PREP is a guided movement preparation program that helps you approach exercise with more control, confidence and intention, combining accessible dynamic movement with light resistance-band exercises.
- 15-movement library
- Essential · about 6 min
- Complete · about 14 min
- Athletic · about 18 min
- 3 pathways
- Included with your bands
Your movement starts here
Purposeful preparation, without exhaustion.
Whether you're returning to exercise, building a consistent routine or preparing for a more demanding session, a thoughtful warm-up can help you move into activity. No complicated equipment. No unnecessary fatigue.
One program, three ways to prepare
Essential, Complete, Athletic.
- Essential, about 6 minutes: a compact sequence for busy days and everyday activity.
- Complete, about 14 minutes: broader full-body preparation.
- Athletic, about 18 minutes: a progressive routine for experienced exercisers and recreational athletes.
Each includes guidance on choosing resistance and adapting movements to your abilities.
Designed for real movement
Upper body, core, lower body, balance.
Shoulder movement and upper-back control; trunk awareness; hip activation and knee control; weight shifting and ankle movement. These are the areas the library covers, not promises of specific outcomes.
Movement for different abilities
Everyday, Supported, Performance.
- Everyday: approachable routines for generally healthy adults.
- Supported: stable support, smaller ranges and optional resistance.
- Performance: progressive preparation for more demanding activity.
Your starting point matters more than your resistance level.
Rooted in movement science
What the research supports, and what it doesn't.
Published research supports the principles we build on. It doesn't test ONEVIRTÙ's programs themselves.
- Warm-ups and performance: a systematic review of 32 studies found warm-ups improved most performance outcomes tested (Fradkin et al., 2010).
- Stretching before activity: a review of stretching types and acute performance (Behm et al., 2016).
- Structured warm-up programs: FIFA 11+ reduced injuries in football players in controlled trials (Thorborg et al., 2017 meta-analysis). Those results apply to that program and population only.
- Mini-band hip work: EMG studies show banded lateral walks and monster walks recruit the gluteal muscles (Youdas et al., 2013; Cambridge et al., 2012). That's muscle activation, not injury prevention.
- Elastic resistance and older adults: systematic reviews report gains in muscle strength and in functional tests such as chair stands after weeks of repeated training (Martins et al., 2013; Meng et al., 2025).
THE PREP and THE TEN haven't been evaluated in a clinical trial, and results vary between individuals.
Safety and movement guidance
Read before you start.
Programs are general fitness education, not medical treatment, physical therapy or an individualized rehabilitation plan. Begin with a comfortable range and the lightest practical resistance; any movement can be done without a band if the loop doesn't fit comfortably. ONEVIRTÙ bands contain natural latex and shouldn't be used by anyone with a latex allergy. Stop if you feel pain, dizziness, unusual breathlessness or other concerning symptoms. With an injury, recent surgery, significant balance difficulty or a medical condition, consult a qualified healthcare professional first. No exercise program can remove all injury risk.
The first step is the one you can repeat.
Start comfortably. Build gradually. Make movement part of your life. Prepare with THE PREP, then continue with THE TEN.
Get THE PREP with your bands