Awakening Mat Mobility Push
A hard session for a day you have energy to spend.
The workout
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Dynamic Lunge Twist Flow
3 × 10 reps per side · 15 s rest
Step into a deep lunge and rotate the torso toward the front leg, driving through the hips with control.
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Rolling Spine Bridge
4 × 12 reps · 15 s rest
Lying on your back, lift hips high into a bridge then slowly roll down one vertebra at a time.
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Deep Squat to Stand Flow
4 × 8 reps · 15 s rest
Drop into a deep squat pressing knees out with elbows, then stand tall reaching arms overhead.
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World's Greatest Stretch
3 × 6 reps per side · 15 s rest
From a low lunge, place both hands inside the front foot, rotate one arm to the sky, then reach forward.
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Fast Hip Circle Sweep
3 × 30 s · 15 s rest
On all fours, sweep one bent knee in a large controlled circle, driving through the full range of the hip.
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Standing Dynamic Hamstring Kick
3 × 12 reps per side · 15 s rest
Kick one leg forward and up while reaching the opposite hand toward the toes, keeping the motion controlled and fast.
Want it different today?
In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.
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Also in: No-equipment workouts · Home workouts · Short workouts, 15 minutes or less