Outdoor Hanging Reset
An easy session for a recovery day.
The workout
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Pull-Up Bar Dead Hang Release
3 × 30 s · 20 s rest
Hang with arms fully extended, relax shoulders down away from ears, breathe slowly to decompress spine.
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Backyard Standing Forward Fold
1 × 45 s · no rest
Hinge at hips, let arms hang toward ground, soften knees and breathe into the back of the legs.
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Grounded Child's Pose Breathing
1 × 60 s · no rest
Kneel and sit back onto heels, reach arms forward on grass, breathe deeply into the ribs.
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Pull-Up Bar Gentle Scapular Hang
2 × 20 s · 15 s rest
Hang and gently shrug shoulders up and down slowly to mobilize the shoulder blades.
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Outdoor Lying Spinal Twist
1 × 40 s each side · no rest
Lie on back, drop knees gently to one side while keeping shoulders grounded, breathe slowly.
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 recovery workouts
Also in: Pull-up bar workouts · Short workouts, 15 minutes or less