Outdoor Beast Mobility Grind
A hard session for a day you have energy to spend.
The workout
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Dumbbell Loaded Deep Lunge Rotation
4 × 10 reps each side · 25 s rest
Hold a dumbbell at your chest, drop into a deep lunge and rotate your torso hard toward the front leg.
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Dumbbell Weighted Windmill Press
4 × 8 reps each side · 25 s rest
Press one dumbbell overhead, hinge sideways at the hip while reaching the free hand to the ground, keeping the arm locked.
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Dumbbell Deep Squat to Press Flow
4 × 12 reps · 25 s rest
Hold dumbbells at shoulders, squat as low as mobility allows then drive up hard pressing overhead.
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Dumbbell Loaded Cossack Squat
4 × 10 reps each side · 25 s rest
Hold one dumbbell at your chest, shift wide side to side sinking deep into each side's hip while keeping heel down.
Easier: Reduce depth if hips are tight.
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Dumbbell Standing Spinal Twist Chop
3 × 12 reps each side · 20 s rest
Hold a dumbbell with both hands, chop it diagonally from high to low across the body with control and power.
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Dumbbell Deep Ankle Mobility Drop
3 × 10 reps each side · 20 s rest
Hold dumbbells for balance, drop into a deep runner's lunge pressing the back heel toward the ground repeatedly.
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
Also in: Dumbbell workouts