Outdoor Gym Recovery Reset
An easy session for a recovery day.
The workout
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Foam Roller Slow Quad Release
3 × 45 s each side · 20 s rest
Lie face down over the roller, slowly shift weight to release tension along the front thigh.
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Foam Roller Upper Back Melt
3 × 45 s · 20 s rest
Lie with roller under shoulder blades, gently roll to ease tension through the upper back.
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Bench Supported Hamstring Melt
3 × 40 s each side · 20 s rest
Rest heel on a bench, hinge forward gently keeping spine long to stretch the back of the leg.
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Cable Column Standing Lat Melt
3 × 40 s each side · 20 s rest
Hold the low cable handle, sink hips back and let the lat stretch gently as you lean away.
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Bodyweight Slow Deep Squat Hold
3 × 45 s · 20 s rest
Sink into a comfortable deep squat, resting elbows on inner knees, breathe steadily to open hips.
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Machine Assisted Seated Forward Melt
3 × 45 s · 20 s rest
Sit on a flat bench, fold forward over extended legs letting the hamstrings and back slowly release.
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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