Workouts · Mobility

Post-Run Beast Mobility Flow

Mobility · 15 min · 5 moves · dumbbells, kettlebell

A hard session for a day you have energy to spend.

The workout

1. Kettlebell Loaded Pigeon Reach

   3 × 30 s each side · 15 s rest

   From a pigeon stretch position, hold kettlebell in front for grounding as you fold deeper over the front shin.

   Works: hips, glutes

2. Dumbbell Loaded Deep Squat Rock

   3 × 45 s · 15 s rest

   Hold a dumbbell at chest, sink into a deep squat, rock gently side to side opening the hips.

   Works: hips, ankles, quads

3. Kettlebell Overhead Reach Lunge

   3 × 10 reps each side · 20 s rest

   Step into a lunge while pressing kettlebell overhead, feeling a long stretch through the hip and side body.

   Works: hip flexors, shoulders, core

4. Dumbbell Loaded Hamstring Sweep

   3 × 12 reps each side · 15 s rest

   Hinge forward holding dumbbells, sweep one leg back and up slightly for a dynamic hamstring stretch.

   Works: hamstrings, glutes

5. Kettlebell Loaded Thoracic Reach

   3 × 8 reps each side · 15 s rest

   In a tall kneeling position holding a light kettlebell, rotate and reach the arm up and open through the chest.

   Works: thoracic spine, shoulders

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

• Pull-Up Bar Wake-Up Flow 15 min · pull-up bar
• Lunch Break Unwind 15 min · no equipment
• Quiet Bodyweight Mobility Flow 15 min · no equipment
• Pre-Run Band Reset 18 min · resistance bands

Also in: Dumbbell workouts · Kettlebell workouts · Short workouts, 15 minutes or less

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