Workouts · Mobility

Nap-Time Mobility Reset

Mobility · 12 min · 4 moves · foam roller, cable machine

An easy session for a recovery day.

The workout

1. Foam Roller Thoracic Glide

   1 × 90 s · no rest

   Lie on roller under upper back, gently roll to release tension along spine.

   Works: upper back, spine

2. Cable Column Gentle Shoulder Stretch

   2 × 30 s each side · 15 s rest

   Hold low cable handle, step away, let arm extend gently to open chest and shoulder.

   Works: shoulders, chest

3. Smith Rack Assisted Hip Opener

   2 × 30 s each side · 15 s rest

   Hold rack for balance, gently swing leg forward and back within comfortable range.

   Works: hips

4. Mat Supported Ankle Mobility Flow

   1 × 60 s · no rest

   Kneel gently, rock ankle forward and back slowly to mobilize joint softly.

   Works: ankles

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 mobility workouts

• Awakening Mat Mobility Push 12 min · no equipment
• Bench Mobility Flow 10 min · no equipment
• Pull-Up Bar Mobility Break 10 min · pull-up bar
• Quiet Floor Reset 10 min · no equipment

Also in: Gym workouts · Short workouts, 15 minutes or less

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