Open the Athos app, with your shorts on, core connected and in gear.
Select <My Programs > in Workout tab.
Open this plan every day you are in Athos add to your current dynamic warm-ups.
Press <Play Button> and complete each exercise in the list.
Once completing an exercise and ending the set, click <Finish Set> to move on. Do not worry about updating the information for each exercise set.
After completion of the program, pause the workout at the top, and then confirm to End Session.
After ending the supplementals, no need for our app... You can set your iOS device aside; keep your core in and finish training.