Lunch Break Mobility Beast
A hard session for a day you have energy to spend.
The workout
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Pull-Up Bar Active Hang Sweep
4 × 30 s · 20 s rest
Hang from bar and sweep legs side to side actively to open hips and shoulders.
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World's Greatest Stretch Power Flow
3 × 45 s each side · 20 s rest
From a deep lunge, drop back hand down, rotate opposite arm up toward ceiling and hold.
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Bodyweight Deep Squat Rock Flow
4 × 40 s · 20 s rest
Drop into a deep squat, rock weight side to side driving knees out over toes.
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Pull-Up Bar Shoulder Dislocate Reach
4 × 15 reps · 20 s rest
Hold light band or bar overhead, rotate arms from front to back keeping elbows straight.
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Dynamic Walking Lunge Twist Flow
4 × 12 reps each side · 20 s rest
Step into a lunge, rotate torso over front leg, then step through into the next lunge continuously.
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Bodyweight Explosive Hip Opener Kick
4 × 15 reps each side · 20 s rest
Standing tall, kick leg across body then swing open to the side with control and power.
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Pull-Up Bar Hanging Hip Circle Flow
4 × 10 reps each side · 20 s rest
Hang from bar and draw large circles with hips to mobilize the lower back and hips.
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Bodyweight Standing Spinal Wave
3 × 45 s · 20 s rest
Roll spine down vertebra by vertebra then wave back up slowly, articulating each segment.
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: Pull-up bar workouts