Post-Leg-Day Bar Ease
An easy session for a recovery day.
The workout
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Pull-Up Bar Deep Hang Release
3 × 30 s · 30 s rest
Hang from the bar with soft grip, let shoulders and spine decompress fully, breathe deeply.
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Bodyweight Standing Quad Fold
3 × 30 s each side · 15 s rest
Hold the bar or a rail for balance, pull heel toward glutes gently to stretch tired quads.
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Bodyweight Wide Stance Forward Fold
2 × 40 s · 20 s rest
Stand wide, hinge forward slowly letting head hang heavy, release the hamstrings and lower back.
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Pull-Up Bar Gentle Rotation Twist
2 × 30 s each side · 15 s rest
Hold the bar lightly, let feet swing to rotate the hips side to side, easing the low back.
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Bodyweight Seated Figure-Four Stretch
2 × 30 s each side · no rest
Sit and cross ankle over opposite knee, lean forward gently to open the glutes and hips.
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 · Short workouts, 15 minutes or less