Evening Beast Band Unwind
A hard session for a day you have energy to spend.
The workout
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Band Deep Squat Hip Opener
3 × 45 s · 20 s rest
Loop the band above the knees, sink into a deep squat and gently press knees outward against the band.
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Band Assisted Hamstring Stretch
3 × 40 s each side · 15 s rest
Lie on your back, loop the band around one foot and gently draw the straight leg toward you.
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Band Shoulder Pull-Apart Stretch
3 × 15 reps · 15 s rest
Hold the band at chest height with straight arms and pull it apart slowly, squeezing shoulder blades together.
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Band Kneeling Hip Flexor Press
3 × 30 s each side · 15 s rest
Loop the band around your back knee anchored under the front foot, and gently press hips forward into a stretch.
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Band Standing Spinal Twist
3 × 10 reps each side · 15 s rest
Anchor the band to one side, hold with both hands and rotate your torso away slowly, controlling the return.
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Band Calf and Ankle Stretch
3 × 30 s each side · 15 s rest
Sit with legs extended, loop the band around one foot and gently pull the toes toward you to stretch the calf.
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: Resistance band workouts