Bench Mobility Wind-Down
An easy session for a recovery day.
The workout
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Chair Assisted Ankle Rock Stretch
3 × 45 s each side · 20 s rest
Sit on the bench, prop heel on floor, gently rock ankle forward and back to release tightness.
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Bench Supported Pigeon Fold
3 × 40 s each side · 20 s rest
Rest shin along the bench, hinge forward gently over the leg, feeling a stretch through the hip.
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Chair Seated Spinal Wave Release
3 × 40 s · 20 s rest
Sit tall on the bench, slowly round then arch the spine in a slow wave, breathing with each movement.
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Bench Elevated Hip Flexor Melt
3 × 40 s each side · 20 s rest
Kneel with back foot resting on the bench, shift hips gently forward to open the front of the hip.
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Bodyweight Standing Quad Wall Reach
2 × 30 s each side · 15 s rest
Balance on one leg, hold opposite ankle behind you gently, keep knees close together.
Easier: Hold a wall for balance
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Bench Seated Forward Melt
2 × 45 s · 20 s rest
Sit at the edge of the bench, fold slowly over extended legs letting the spine release.
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.
