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Workouts · Strength

Gym Beast Pre-Run Prime

Strength · 15 min · 5 moves · barbell, cable machine

A hard session for a day you have energy to spend.

The workout

  1. Barbell Front Rack Hold March

    3 × 30 s · 15 s rest

    Hold empty barbell in front rack position, march in place to fire up hips and core before running.

    Works: core, hip flexors, shoulders

  2. Cable Standing Hip Kickback

    3 × 10 reps each side · 20 s rest

    Attach ankle cuff to low cable, kick leg straight back squeezing the glute at the top.

    Works: glutes, hamstrings

  3. Leg Press Explosive Drive

    3 × 12 reps · 30 s rest

    Load moderate weight on leg press, drive through heels with power then control the return.

    Works: quads, glutes

  4. Barbell Romanian Deadlift Prime

    3 × 10 reps · 30 s rest

    Hinge at hips with slight knee bend, lower bar along shins, feel a strong hamstring stretch then drive hips forward.

    Works: hamstrings, glutes, lower back

  5. Box Jump Power Prep

    3 × 8 reps · 30 s rest

    Jump onto a sturdy box, land softly with bent knees, step back down and reset.

    Easier: Perform step-ups instead of jumps.

    Works: quads, glutes, calves

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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