Program 02 · Exclusive with your purchase
THE TEN
Strength for life. Freedom to move.
A guided resistance-band training program to help you build functional strength, practise mobility, improve movement confidence and stay active as you age.
- 10 guided exercises
- 3 ability levels
- Express · about 10 min
- Full · about 25 min
- At home
- Included with your bands
What you get
Ten carefully selected movements, one clear progression.
- Full-body coverage: lower body, upper body and core
- Strength, balance and mobility components
- Options for Foundation, Standard and Strong levels
- Progression guidance: when to move up a level, and when not to
- Safety guidance and at-home setup
These are training goals, not guaranteed outcomes.
Built for the bands you buy
Every movement fits a 60 cm loop.
THE TEN uses only positions our short loops are designed for: above the knees, around the ankles, in the hands or at the wrists. No door anchors, no pull-up assistance.
Rooted in movement science
Principles with published support.
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.
Strength is something you keep.
Prepare with THE PREP. Build with THE TEN. Both come with every qualifying ONEVIRTÙ set.
Unlock THE TEN with your bands