Leg-Day Recovery Flow
A calm, steady session without rushing.
The workout
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Band Seated Row Breathe
3 × 12 reps · 40 s rest
Sit with band around feet, pull handles to ribs while keeping shoulders relaxed and breathing steady.
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Band Standing Chest Press
3 × 12 reps · 40 s rest
Anchor band behind you, press forward slowly at chest height, control the return.
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Band Seated Shoulder External Rotation
3 × 10 reps each side · 30 s rest
Elbow at 90 degrees pinned to side, rotate forearm outward against light band tension.
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Band Standing Calf Raise Hold
3 × 15 reps · 40 s rest
Stand on band with light tension, rise onto toes slowly and pause briefly at the top.
Easier: Reduce range of motion if legs feel fatigued from prior training.
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Band Overhead Tricep Extension
3 × 12 reps · 30 s rest
Anchor band underfoot, extend arm overhead fully then bend elbow to lower behind head with control.
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Band Gentle Face Pull
3 × 15 reps · 30 s rest
Pull band toward face at eye level, elbows high, squeeze shoulder blades together softly.
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