Bench Mobility Flow
A session made for outside, in a park or on a path.
The workout
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Standing Ankle Rock
2 × 10 reps each side · 15 s rest
Rock weight forward onto toes and back onto heels slowly to mobilize the ankle joint.
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World's Greatest Stretch
2 × 6 reps each side · 20 s rest
Step into a lunge, place hand down, rotate other arm up toward sky, then return, flowing through the hips and spine.
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Bench-Assisted Hip Circle
2 × 8 reps each side · 15 s rest
Holding a park bench for balance, lift knee and circle it outward then back, opening the hip joint.
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Standing Thoracic Reach
2 × 8 reps each side · 15 s rest
From a slight forward hinge, thread one arm under body then open it up toward the sky, rotating through the upper back.
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Walking Knee Hug
2 × 8 reps each side · 15 s rest
Step forward and hug one knee toward chest while balancing, then release into the next step.
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.
More mobility workouts
Also in: No-equipment workouts · Home workouts · Short workouts, 15 minutes or less