Gentle Trail Recovery Walkout
An easy session for a recovery day.
The workout
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Standing Ankle Circle Ease
2 × 10 reps each side · 10 s rest
Lift one foot slightly, circle ankle slowly in both directions to loosen joint.
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Outdoor Slow Hamstring Sway
2 × 30 s each side · 15 s rest
Hinge forward slightly with straight leg extended, sway gently to stretch hamstring.
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Gentle Standing Calf Melt
2 × 30 s each side · 15 s rest
Step one foot back, press heel down, lean forward gently into wall or air for stretch.
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Outdoor Slow Walking Breath
1 × 3 min · no rest
Walk at an easy relaxed pace outdoors, syncing breath with steps to aid recovery.
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Standing Quad Wall Release
2 × 30 s each side · 15 s rest
Hold ankle behind you gently, knee pointing down, feel gentle quad release without pulling.
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 outdoor workouts
Also in: No-equipment workouts